Amazing Pea Soup

Amazing Pea Soup

Sometimes the peas in the garden outpace the picking or the supplies in the store aren’t so fabulous. Here’s a recipe for those less-than-perfect peas—no shucking involved. A soup for the true pea lover.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber Low Calorie Low Carb Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 15 min 1 hr 30 min

Directions

Ingredients

  • 12 cups water
  • 2 pounds English peas with shells
  • 1/3 cup finely chopped fresh dill, plus sprigs for garnish
  • 1 teaspoon salt
  • Freshly ground pepper, to taste
  • 3/4 cup low-fat plain yogurt

Cooking Instruction

Step 1

Bring water to a boil in a large pot. Add peas, return to a boil and then reduce to a simmer. Cook, stirring occasionally, for 45 minutes.

Step 2

Using a slotted spoon, transfer one-third of the pea pods to a food processor. Add 1/2 cup cooking liquid and process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl. Repeat with the remaining pea pods in 2 batches, with 1/2 cup cooking liquid each time. Pour the pureed peas plus the remaining cooking liquid through a fine-meshed sieve, pressing on the solids to extract as much liquid as possible. (Alternatively, put through a food mill fitted with a fine disc.)

Step 3

Return the soup to the pot, bring to a boil and then simmer until reduced by about a third (to about 6 cups), 30 to 35 minutes. Stir in chopped dill, salt and pepper. Ladle into bowls and top each serving with a swirl or dollop of yogurt and a sprig of dill, if desired.


Nutrition

  • Serving: Per serving
  • Calories: 79
  • Carbohydrates: 13g
  • Fat: 1g
  • Protein: 6g
  • Dietary Fiber: 4g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 0g
  • Cholesterol: 2mg
  • Potassium: 364mg
  • Sodium: 429mg
  • Exchanges: 1 starch
  • Carbohydrate Servings: 1

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