Main courseVegetarian€

Refreshing Creamy Pea Soup with Mint and a Hint of Lemon

A light yet exceptionally nutritious pea soup made without flour or cream. A great choice for a quick lunch that will fill you up with fiber and antioxidants.

Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
4

Recipe

Peas, green, frozen, cooked, boiled, drained, without salt
600 g
Onions, yellow, raw
1 medium
Garlic, raw
2 clove
Soup, SWANSON, vegetable broth
800 ml
MINT
1 handful
Oil, olive, extra virgin
2 tbsp
Lemon juice, raw
1 tsp
Salt, table, iodized
PUMPKIN OIL

Per servingTotal
Calories:205.2 kcal820.8 kcal
Protein:8.5 g34.1 g
Carbohydrates:26.4 g105.5 g
Fiber:7.3 g29.2 g
Water:341.9 ml1367.7 ml
Fat:7.6 g30.4 g
Micronutrients
Sugar:9.4 g37.5 g
Saturated fat:1.3 g5.2 g
Cholesterol:0 mg0 mg
Sodium:714.6 mg2858.2 mg
Potassium:262.4 mg1049.4 mg
Calcium:48.9 mg195.7 mg
Iron:2.6 mg10.2 mg
Magnesium:37.9 mg151.7 mg
Zinc:1.2 mg4.6 mg
Phosphorus:133.3 mg533 mg
Vitamin C:18.9 mg75.4 mg
Vitamin A:185.5 µg742 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
In a pot with olive oil, sauté the chopped onion until translucent. Add the crushed garlic and sauté just until fragrant.
2
Add the peas to the pot (you can set aside a few for the final garnish) and quickly sauté them together with the onion.
3
Pour in the hot vegetable stock. Once it comes to a boil, reduce the heat and cook for about 8–10 minutes, until the peas are soft but still retain their vibrant green color.
4
Remove the pot from the heat. Add the fresh mint leaves and lemon juice.
5
Blend the mixture with an immersion blender until completely smooth. For an exceptionally fine texture, you can strain the soup through a fine-mesh sieve, .
6
Season to taste with salt and pepper. Serve hot, garnished with the reserved peas and, if desired, a drizzle of pumpkin seed oil or olive oil.

Nutritional benefits

Thanks to its high content of vitamin K and fiber, this meal helps maintain healthy bones and supports regular digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.