Guild-Free Delicacy

Pea Soup with Feta and Dill

5
Average: 5 (9 votes)
(9 votes)
Pea Soup with Feta and Dill

Pea soup with feta and dill - Creamy soup with hearty topping. Photo: Iris Lange-Fricke

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Health Score:
9,2 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
533
calories
Calories

Healthy, because

Even smarter

Nutritional values

Peas pack this soup with minerals like iron and zinc, while feta provides powerful protein and bone-strengthening calcium. 

If you're making this soup during pea season (June to September) make sure to use fresh peas. 

1 serving contains
(Percentage of daily recommendation)
Calorie533 kcal(25 %)
Protein21 g(21 %)
Fat40 g(34 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.6 μg(3 %)
Vitamin E2.1 mg(18 %)
Vitamin K64.1 μg(107 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin8.8 mg(73 %)
Vitamin B₆0.3 mg(21 %)
Folate200 μg(67 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C30 mg(32 %)
Potassium536 mg(13 %)
Calcium237 mg(24 %)
Magnesium77 mg(26 %)
Iron3 mg(20 %)
Iodine47 μg(24 %)
Zinc2.4 mg(30 %)
Saturated fatty acids19.4 g
Uric acid143 mg
Cholesterol76.6 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1
1
2 tablespoons
10 ounces
Peas (frozen)
7 ounces
4 stalks
3 ounces
7 tablespoons
1 teaspoon
Preparation

Kitchen utensils

1 Pot, 1 Immersion blender

Preparation steps

1.

Peel the shallot and garlic. Heat 1 tablespoon of oil in a saucepan and sauté the shallots and garlic for 3 minutes over medium heat. Then add peas and steam for another 3 minutes.

2.

Then pour in the vegetable stock and simmer for about 5 minutes. In the meantime, wash the dill, shake dry and pluck finely. Crumble the feta.

3.

Then pour on cream and use half of the dill to finely puree the soup with a hand blender. Season pea soup with salt, pepper and chilli flakes. Pour into two bowls, sprinkle with remaining dill, feta and sesame seeds and sprinkle with the rest of the oil.