Pea Soup with Feta and Dill
Pea soup with feta and dill - Creamy soup with hearty topping. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 64.1 μg | (107 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 536 mg | (13 %) | ||
| Calcium | 237 mg | (24 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 19.4 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 76.6 mg |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- 10 ozs frozen Peas
- 8 ozs Vegetable broth
- 4 stalks Dill
- 3 ozs Feta
- 7 Tbsps Whipped cream
- salt
- peppers
- Red pepper flakes
- 1 tsp black sesame
Kitchen utensils
Preparation steps
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.
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.
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.
