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Main mealVegetarianBalancedVeganLegumes€

Refreshing Creamy Pea Soup with Mint and a Hint of Lemon

Name: Refreshing Creamy Pea Soup with Mint and a Hint of Lemon
Prep time: 13 min
Cook time: 15 min
Total time: 28 min
Yield: 4
Ingredients: 600 g Peas, green, frozen, cooked, boiled, drained, without salt; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 800 ml Soup, SWANSON, vegetable broth; 1 handful MINT; 2 tbsp Oil, olive, extra virgin; 1 tsp Lemon juice, raw; Salt, table, iodized; PUMPKIN OIL

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 time13 min

Cook time15 min

Total time28 min

Servings4

Recipe

Peas, green, frozen, cooked, boiled, drained, without salt600 gOnions, yellow, raw1 mediumGarlic, raw2 cloveSoup, SWANSON, vegetable broth800 mlMINT1 handfulOil, olive, extra virgin2 tbspLemon juice, raw1 tspSalt, table, iodizedPUMPKIN OIL

Large potImmersion blender (or a high-powered blender)KnifeCutting board

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

1In a pot with olive oil, sauté the chopped onion until translucent. Add the crushed garlic and sauté just until fragrant.
2Add the peas to the pot (you can set aside a few for the final garnish) and quickly sauté them together with the onion.
3Pour 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.
4Remove the pot from the heat. Add the fresh mint leaves and lemon juice.
5Blend the mixture with an immersion blender until completely smooth. For an exceptionally fine texture, you can strain the soup through a fine-mesh sieve, .
6Season 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.