Light And Refreshing

Smarter Fresh Pea Puree

with Cress and Lemon
5
Average: 5 (5 votes)
(5 votes)
Smarter Fresh Pea Puree

Smarter Fresh Pea Puree - Creamy, light and appetizing take on Grandma's hearty classics

share Share
print
bookmark_border Copy URL
Health Score:
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
194
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pea puree has hardly any fat, few calories, but a lot of fiber and vegetable protein. A side dish of meat, fish, poultry, or eggs can hardly be more balanced! Without any meat at all, you also get a lot of vitaminB1 to compensate for deficits caused by stress.

If you don't like the slightly tart garden cress, just use half a bunch of flat parsley or chervil instead. A pike-perch fillet or classic asparagus, for example, goes well with the pea puree.

1 serving contains
(Percentage of daily recommendation)
Calorie194 kcal(9 %)
Protein9 g(9 %)
Fat9 g(8 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.2 mg(14 %)
Folate31 μg(10 %)
Pantothenic acid0.7 mg(12 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium382 mg(10 %)
Calcium52 mg(5 %)
Magnesium52 mg(17 %)
Iron2.5 mg(17 %)
Iodine6 μg(3 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.4 g
Uric acid219 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1
1
small Onion
1
1 tablespoon
9 ounces
Peas (frozen)
4 tablespoons
1 bed
Preparation

Kitchen utensils

1 Skillet, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Wooden spoon, 1 Fine grater, 1 Kitchen shears, 1 Immersion blender, 1 Citrus juicer, 1 deep bowl

Preparation steps

1.
Smarter Fresh Pea Puree preparation step 1

Peel garlic and onion and finely chop.

2.
Smarter Fresh Pea Puree preparation step 2

Rinse lemon, wipe dry and grate the rind finely. Cut lemon in half and squeeze 1 half (save the remaining lemon half for another use).

3.
Smarter Fresh Pea Puree preparation step 3

Heat oil in a skillet. Add garlic and onion and cook until soft over medium heat. Add frozen peas and sauté 1 minute.

4.
Smarter Fresh Pea Puree preparation step 4

Add 2 tablespoons water, 1 tablespoon lemon juice and lemon zest and cook for 1-2 minutes.

5.
Smarter Fresh Pea Puree preparation step 5

Pour in soy creamer and bring to a brief boil.

6.
Smarter Fresh Pea Puree preparation step 6

Place everything in a high vessel and puree with an immersion blender. Season with salt and pepper.

7.
Smarter Fresh Pea Puree preparation step 7

Cut cress with kitchen shears from the roots, sprinkle over the pea puree and serve.