Pea Mint Soup
Pea Mint Soup - Creamy, crunchy, aromatic and super healthy - what more could you want?
Healthy, because
Even smarter
Nutritional values
Peas score with various B vitamins, above all niacin. This substance is essential for energy metabolism and is involved in cell division. The essential oil menthol from mint has a soothing effect on the stomach and intestines.
If fresh peas are in season, you can use them for the soup with green vegetables. The almond kernels can be replaced with other nuts or seeds such as sunflower seeds or cashews.
(Percentage of daily recommendation)
| Calorie | 342 cal. | (16 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 93.8 μg | (156 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 282 μg | (94 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 2 Tbsps butter
- ¼ oz ginger roots
- 18 ozs frozen Peas
- 28 ozs Vegetable broth
- 2 mint
- 10 ozs Baby spinach (2 handfuls)
- 8 ozs thin green asparagus
- 3 ozs Snow peas
- salt
- 10 ozs mini cucumbers
- 3 ozs roasted almonds
- 3 ½ ozs Crème fraiche
- peppers
- 2 Tbsps lemon juice
- ½ handful Fresh herbs (e.g. coriander, mint)
- ½ handful washed white Edible flowers (optional)
Kitchen utensils
Preparation steps
Peel and finely dice shallot and garlic. Heat butter in a saucepan, sauté shallot and garlic in it over low heat for approx. 2-3 minutes. Peel ginger and grate finely. Add peas and ginger to the pot and stir-fry for 2 minutes. Deglaze everything with the stock, bring to the boil and simmer over low heat for approx. 10 minutes.
In the meantime, wash the mint and spinach, shake dry, pluck off the leaves or read them. Clean asparagus, wash, cut off ends and cut stalks in half lengthwise. Clean and wash sugar snap peas. Cook both in salted water for 1-2 minutes until al dente, rinse in cold water and drain. Wash and clean the cucumbers and cut or slice lengthwise into fine strips. Chop almonds half coarsely, half very finely.
Finely puree soup with spinach, mint and crème fraîche; add a little broth if needed or let soup simmer down a bit more. Season pea-mint soup with salt, pepper and lemon juice and pour into 4 bowls. Arrange asparagus, sugar snap peas and cucumber all around and sprinkle with almonds. Wash herbs, shake dry and arrange with the flowers on the pea-mint soup with green vegetables.
