Green soup that’s good for your heart! Peas are loaded with cholesterol-lowering soluble fiber, and the onions, garlic, carrots and celery all contain powerful disease-fighting nutrients.Yield: 10 cups (6 servings of 1⅔ cup each)
Difficulty Rating: Easy
Nutritional Highlights: Frozen vegetables are just as nutrient-rich as fresh. They’ve been frozen and packed immediately after harvesting, retaining all the nutrients.Recipe Created By: Kim Galeaz
Recipe From: My Indiana Home
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- 2 tablespoons olive oil
- 2 cups onions, diced
- 4 large garlic cloves, minced
- ¾ cup carrots, peeled and chopped
- 1 cup celery, chopped
- ½ teaspoon ground black pepper
- ¼ teaspoon salt
- 6 cups vegetable broth or stock, divided*
- 2 (16-ounce) bags frozen green peas (about 7 cups)
- 1 heaping cup packed mint leaves (roughly 1 ounce)
- 5 to 6 teaspoons lemon juice
- ½ teaspoon finely minced lemon zest
- light sour cream or plain yogurt, lemon zest and mint leaves for garnish (optional)
* Use slightly more broth if you prefer a thinner soup.
Tips & Notes
• Opt for a reduced sodium (sometimes labeled “less” or “lower”) broth rather than a “low” sodium variety, or you’ll just end up adding lots of salt. Or, try your hand at this recipe for homemade broth.
• Look for fresh mint that is bright, vivid green; avoid leaves that are wilted and brown.
More Tips & Notes on Green Pea Soup With Fresh Mint
- In a 5-quart pan or Dutch oven, heat oil over medium heat. Add onions, garlic, carrots and celery. Cook about 10 minutes or until vegetables start to soften. Stir in pepper and salt along with enough vegetable broth to completely cover the vegetables, about 4 ½ to 5 cups. Bring to a boil.
- Stir in frozen peas along with remaining vegetable broth and return to a boil. Reduce heat to low and simmer 10 to 12 minutes, or until peas are tender but still bright, vivid green.
- Stir in mint, lemon juice and lemon zest. Remove pan from heat.
- Using a regular or immersion blender, puree the soup in batches.
- Ladle into bowls and garnish with a dollop of light sour cream or plain yogurt, lemon zest and a mint leaf, if desired. Refrigerate leftovers in a tightly covered container.
Nutrition Facts (per serving): Calories – 142, Fat – 4.1g, Dietary Fiber – 6.2g, Protein – 8.6g, Vitamin A – 50%, Vitamin C – 71%, Iron – 16%.
**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000-calorie diet.