dish
Spring Pea Soup with Sour Cream

4
Serves
204
Calories
16
Nutrients
13
Vitamins

Ingredients

4 cups shelled fresh peas
1 tablespoon olive oil
1/2 cup chopped onions
3 cloves garlic
1 sprig fresh thyme , or a pinch dried
2 cups chicken or vegetable stock , plus extra
2 tablespoons non-fat sour cream

Cooking Instructions

1. Bring a pot of well salted water to a boil and prepare an ice bath. Blanch the peas in the boiling water until they are bright green and tender, about 2 minutes. Remove the peas and plunge them into the ice bath. When cool, drain and dry on paper towels.

2. In a sauce pot, cook the olive oil, onion, garlic and thyme with a pinch of salt and several twists of fresh pepper over medium heat until the onions begin to wilt, about 5 minutes. Add the chicken stock.

3. Peel and dice the potato and add it to the pot. Cook, uncovered, until the potato is completely tender, about 20 minutes.

4. If using fresh thyme, remove it now. Puree the potato mixture in a blender or food processor. Add the peas and puree. If necessary, add more chicken stock by the tablespoon until the consistency is pourable. Taste and adjust the seasoning with salt and pepper.

5. Pour the soup into individual serving dishes and garnish with sour cream.

Serving Size: about 1 cup

Nutrition Information

Number of Servings: 4
Calories
204
Protein
11 g
Total Carbohydrate
31 g
Dietary Fiber
9 g
Soluble Fiber
2 g
Insoluble Fiber
6 g
Sugar
11 g
Total Fat
5 g
Saturated Fat
1 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
2 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
21 %
Percent Calories from Carbohydrate
59 %
Percent Calories from Fat
20 %
Vitamin A
930 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
3 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
66 mg
Vitamin D
0 IU
Folate
97 mcg
Vitamin E
2 IU
Vitamin K
52 mcg
Pantothenic Acid
0 mg
Calcium
72 mg
Iron
3 mg
Phosphorus
165 mg
Potassium
590 mg
Sodium
363 mg
Zinc
2 mg