• Susan McCandless, RDN

A taste of spring...From your grocer's freezer

Updated: Jun 7

Fresh Pea Soup


This soup reminds me of springtime in a bowl. It is so refreshing, and is a simple addition to any meal. It is a great do-ahead alternative to a salad...or sub-in when fresh salad ingredients may be scarce.


Nutrition bonus: Alliums (think onion, scallions, garlic and leeks) are rich-sources of sulfur compounds, which are especially beneficial to bone health and immune function. Two for one: The pre-biotic fiber in leeks supports healthy gastrointestinal function, too.



Recipe adapted from Ina Garten

Makes 6 Servings


Total time: 20 minutes


Ingredients:


2 tablespoons unsalted butter or olive oil

2 cups chopped leeks, white and light green parts (2 leeks)

1 cup chopped yellow onion

4 cups chicken or vegetable stock, preferably homemade

5 cups freshly shelled peas or 2 (10-ounce) packages frozen peas

2/3 cup chopped fresh mint leaves, loosely packed, or 3 tablespoons dried (see variation, below)

1 teaspoons salt

1/2 teaspoon freshly ground black pepper

1/2 cup freshly chopped chives or scallions


Directions:


1. Heat the butter or oil in a large saucepan, add the leeks and onion, and cook over medium-low heat for 5 to 10 minutes, until the onion is tender but still firm. Add the stock, increase the heat to high, and bring to a boil. Add the peas and cook for 3 to 5 minutes, until the peas are tender. (Frozen peas will take only 3 minutes.) Off the heat, add the mint, salt, and pepper.


2. Puree the soup in batches: Place 1 cup of soup in a blender, place the lid on top, and puree on low speed.With the blender still running, open the vent hole in the lid and slowly add more soup until the blender is three-quarters full. Pour the soup into a large bowl and repeat until all the soup is pureed. Add lemon juice. Taste for seasoning. Serve warm or cold, topped with chopped chives or scallions.


Tips:


Note that fresh mint may be hard to come by right now, so simply use dried, or make a mint tea with the broth prior to adding the liquid to the recipe. Steep 2 mint tea bags in hot broth for 8 minutes. Add the infused broth to the sautéed leeks in step 1.


Leeks can be loaded with dirt. To clean, slice your leeks lengthwise and open the cut side like a book while rinsing the leek half with water.

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McCall, ID 83638

susan@mintnutrition.org

Susan McCandless, RDN (IFNCP, CLT)
Dietitian + Nutritionist
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