Hearty Diet Recipe
Pea Soup with Ham
(4 votes)
(4 votes)
Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
269
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is a good source of B vitamins from the peas and protein from the ham.
You can always make this soup with turkey or chicken instead of ham.
.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 39.9 μg | (67 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 611 mg | (15 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 7 ozs starchy potatoes
- 6 ozs smoked ham
- 2 Tbsps butter
- 14 ozs green Peas
- 5 ozs dry white wine
- salt
- freshly ground peppers
- 3 Tbsps finely chopped Fresh herbs (Parsley, basil, mint)
- 3 ozs Whipped cream
- Nutmeg (freshly grated)
Preparation steps
1.
Peel the onion and the potatoes and cut into small cubes. Cut the ham into thin strips, cook in a pan with 2 tablespoons of melted butter, remove and set aside. Sauté the onion with the potatoes in the pot, add the peas and pour in the wine. Season with salt and pepper and let simmer for about 20 minutes over medium heat. After half of the time stir in the herbs.
2.
Puree the soup finely, stir in the cream and season with nutmeg.
3.
Before serving garnish with the ham.
