Pea Soup makes for a delicious, healthful start to any meal. In addition to making a pretty soup, peas have a high nutritional profile. They are a source of vitamins A and C, as well as niacin and iron.

Pea SoupPrep Time: 15 min
Cook Time: 45 min
Ready In: 60 min

Servings: 6

1 tsp Extra-virgin Olive Oil
1 small Sweet Onion (e.g. Vidalia), finely chopped
1 boiling Potato (about 4 oz.) peeled and cut into 1/2-inch cubes
½ tsp Salt
3½ cups Water
1 lb frozen Baby Peas, thawed
Salt and freshly Ground White Pepper
1 tbsp low-fat Sour Cream (optional)
Fresh Mint leaves, minced (optional)

Heat oil in a large, heavy saucepan over moderate heat. Add onions and cook, stirring occasionally, until soft, about 2 to 3 minutes. Add potato and salt and cook, stirring, another 2 minutes. Add water, cover and simmer until potato is tender, about 15 minutes. Add peas and simmer, uncovered, 2 minutes or until tender.
Cool slightly, then purée in small batches in a blender. Force mixture through a very fine mesh sieve into a saucepan. Reheat and season to taste with salt and pepper.
Top each serving with a dab of sour cream and fresh mint leaves.

Tips & Notes
It’s the pea season, and a good way to celebrate its reemergence is with a delicate, spring pea soup.
Green peas are at their peak in March, April and May and then again from August through November.
If you can’t get fresh peas or don’t want the work involved in shelling them frozen green peas work just fine. If using fresh peas, choose plump, unblemished, bright green pods.
Inside the pods, the peas should be crunchy and sweet, with a glossy sheen. Refrigerate them in their pods for up to three days. Shell just before using.
Although they are often thought of as a vegetable, green peas are actually legumes.
Like so many vegetables, peas have some cancer-fighting properties. For example, lutein is a member of the carotenoid family that includes beta-carotene, lycopene and several other phytochemicals. Lutein may help protect against cancer and other diseases, such as macular degeneration.
The most concentrated sources of easily absorbed lutein are dark green, leafy vegetables like spinach, kale, collard greens and chard.
Less concentrated but still excellent sources are green peas, broccoli, Brussels sprouts, dark green lettuce, such as Romaine, yellow corn and zucchini. Egg yolks are also a good source. Studies show that even the less-concentrated lutein sources can be helpful.

Nutritional Information Per Serving
Calories: 88
Total Fat: less than 1g
Saturated Fat: 0g
Carbohydrate: 16g
Protein: 4g
Dietary Fiber: 4g
Sodium: 380mg

Source: AICR

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Filed under: Recipes for Diabetics

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