Pea Soup Saint-Germain

6 Reviews
83% would make this recipe again

Fresh pea soup.

A traditional French soup that combines fresh peas and lettuce with leeks or shallots to make a thick creamy soup. The name comes from the Comte de Saint-Germain, who was a minister under King Louis XVI.

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Ingredients

??? bread, whole wheat, for the croutons ???
??? olive oil, for the croutons ???
??? leeks, finely chopped ???
??? Boston lettuce, or curly leaf, coarsely chopped ???
??? fresh mint, coarsely chopped ???
??? margarine non-hydrogenated ???
??? chicken broth, low-sodium ???
??? water ???
??? frozen peas ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? dairy blend 5% [optional] ???

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Make the croutons.
  2. Prepare the vegetables : wash the leeks well, then chop them finely. Wash the lettuce, then chop it coarsely. Coarsely chop the mint.
  3. Heat the margarine in a saucepan over moderately low heat, then add the leeks and sauté 2-3 min, with stirring, until they are softened. Pour in the broth and water, then bring to a boil. Add the peas and lettuce, then simmer, partially covered (to reduce discoloration), 7-8 min, or until the peas are tender.
  4. Stir in the mint, then purée the soup in a blender or food processor. Return the soup to the pan, season it with salt and pepper, then reheat it 2-3 min until it is hot.
  5. Ladle the soup into bowls, drizzle the dairy mix on each serving (optional), garnish with croutons, and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

250

Fat

9 g

13 %

Saturated 1.4 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

36 g

12 %

Fibre

7 g

30 %

Sugars

14 g

Net Carbs

29 g

Protein

11 g

Vitamin A

61 %

Vitamin C

36 %

Calcium

8 %

Iron

29 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Selenium, Vitamin A, Vitamin B1, Vitamin K
Good source of  :
Copper, Phosphorus, Potassium, Vitamin B6, Vitamin C, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin B2, Vitamin E
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

6 Reviews (6 with rating only) 83% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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