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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Chilled Pea Soup with Mint Pesto

This chilled pea soup is a great choice for an elegant first course and features pureed frozen peas flavored with a savory mint pesto. You can substitute fresh peas for frozen.

Cooking Light MAY 2005

  • Yield: 6 servings (serving size: about 2/3 cup)

Ingredients

  • 1 teaspoon butter
  • 1/2 cup sliced green onions
  • 1 1/2 tablespoons all-purpose flour
  • 1 1/2 cups 1% low-fat milk
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 (1-pound) package frozen green peas, unthawed
  • 6 tablespoons Mint Pesto
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Mint sprigs (optional)

Preparation

Melt butter in a large saucepan over medium heat. Add onions; cook 2 minutes, stirring frequently. Sprinkle flour over onions, and cook 1 minute, stirring constantly. Stir in milk and broth. Bring to a boil over medium heat, stirring constantly; cook 3 minutes or until slightly thick. Add peas; cook 5 minutes.

Place half of pea mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean dishtowel over opening in the blender lid (to prevent spills). Process until smooth. Pour pureed pea mixture through a sieve over a large bowl, pressing mixture with a spatula. Reserve liquid; discard solids. Repeat procedure with remaining pea mixture. Stir in Mint Pesto, salt, and pepper; cover and chill. Garnish with mint sprigs, if desired.

Note: Nutritional analysis includes Mint Pesto.

Nutritional Information

Amount per serving
  • Calories: 149
  • Calories from fat: 30%
  • Fat: 5g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.9g
  • Protein: 9.1g
  • Carbohydrate: 17.6g
  • Fiber: 4.6g
  • Cholesterol: 7mg
  • Iron: 2mg
  • Sodium: 452mg
  • Calcium: 175mg
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Chilled Pea Soup with Mint Pesto recipe

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