This week’s recipe comes from our dietician Claire Fenlon. Its a great spring pea soup. Very tasty and nutritious.
Green pea soup
A really easy soup whose ingredients are all ready-prepared and frozen. You can, of course, use fresh ingredients and vary them according to what you have available. A great source of fibre and vitamin C.
Makes 4 portions (1200ml) Preparation time 5-10 minutes Cooking time 10 minutes Suitable for freezing
1 tbsp vegetable/ rapeseed oil
150g frozen chopped onion OR 1 medium onion, chopped
500g frozen peas (garden or petit pois)
4 small blocks frozen mashed potato OR 1 medium potato, peeled & grated
175g frozen chopped spinach OR 100g fresh leaves, washed
1 tbsp frozen chopped mint or 5 mint leaves
1. Heat the oil in a large saucepan, and gently fry the onion for 2-3 minutes until softened but not browned.
2. Place all the remaining ingredients in the saucepan and bring to the boil, stirring occasionally.
3. Cover and simmer for 5 minutes.
4. Remove from the heat and use a hand blender to blitz the soup until smooth.
5. Season to taste with a little salt, pepper and nutmeg.
Serving suggestions Add a tablespoon of single cream, or croutons, made by drying cubes of bread in the oven.
1. Omit spinach and use another 100g peas.
2. Use 300ml milk and 300ml water.
3. Omit mint and use a herb of your choice.
Storage including freezing; Store in an airtight container in the fridge for 2-3 days or freeze.
Nutrition per portion assuming ½ tsp salt to season, and taking into account cooking losses.
142kcal, 4.3g fat, 0.1g saturates, 18.2g carbohydrates, 9.7g sugars, , 8.6g protein, 8.3g fibre, 0.65g salt and 18mg vitamin C.