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Chilled Green Pea & Onion Soup
I don't know about you, but when I cook, I cook with passion. And with this passion, I am able to bring you this wholesome, nutrient packed dish that is sure to be a staple piece in every soup lovers kitchen. In fact, it should be in every kitchen regardless!
So let's jump into it, and see how and why we should make this super simple, super healthy chilled Green Pea and Onion Soup.
To make this soup, you will only need 25 minutes, easily accessible ingredients, and a desire to create a truly yummy dish.
The base consists of onion, shallots, and garlic for vitamin C and anti-inflammatory properties. The next layer is made up of leek and celery which adds vitamin A, vitamin K, vitamin C, Calcium, and Potassium (just to name a few).
And to top off our soup, we add green peas, water, fresh thyme, and broth. By adding this, we can extra boost magnesium and dietary fiber - which helps us to keep fuller for longer!
With all of these added benefits, it's hard to say no!
Chilled Green Pea and Onion Soup is a perfectly balanced dish that can be enjoyed as a main meal or a tasty snack. It's:
- Healthy!
- Full of essential nutrients.
- Low in calories - only 183!
- Offers protein from natural sources.
- Great for the whole family!
- Easy to make.
You can easily store this soup in the fridge to use the next day. You may also wish to pop it into the freezer for later. This recipe makes a serving for 4, perfect for the family or for fellow soup lovers to stock up. Don't want to make so much? No worries. Simply half the ingredients listed below to create 2 serves.
So if you love soup and you love healthy, hearty food - put down the electronics and head to the kitchen! Your mind and body will thank you for it.
If you are not totally sold on pea soup (not yet at least!), why not try another heart-warming meal I have - Quick Moroccan Vegetable Stew.
Or maybe you are looking for a bigger, tummy filling meal? Look no further! I have you covered. Head on over to 'Soba and Tofu in Ginger Broth' - one of our most loved recipes.
Ingredients
- ½ tsp black pepper (ground)
- ½ medium celery (thinly sliced)
- ⅓ cup coconut milk
- 1 bunch fresh thyme (stalks removed)
- 1 cup frozen green peas
- 2 cloves garlic (minced)
- 1 leek (thinly sliced)
- 2 tablespoons olive oil
- 1 medium onion (thinly sliced)
- ½ tsp sea salt
- 2 medium shallot (sliced)
- ½ cup vegetable broth
- 1 cup water
Directions
- Heat up olive oil in a medium size pot, sauté onion, shallot and garlic until fragrant for about 2 minutes, add the leek and celery and sauté until soft.
- Next, add the green peas, water, fresh thyme leaves and vegetable broth boil it and then let it simmer for 10 minutes on medium heat.
- Turn off the heat and let it cool slightly before you pour the soup into a blender to blend it until completely smooth.
- Adjust the seasoning and let it chill in the fridge for at least 1 hour before serving.
- For serving, drizzle in some coconut milk. Enjoy!
Nutrition Facts
Total servings 4
| Amount Per Serving | ||
|---|---|---|
| Calories 183 | From Fat 103 | |
| % Daily Value* | ||
| Total Fat 11g | 17.5% | |
| Saturated Fat 5g | 23.2% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 426.947mg | 17.8% | |
| Total Carbohydrate 19g | 6.4% | |
| Dietry Fiber 6g | 23.3% | |
| Sugars 5g | ||
| Protein 4g | 8.9% | |
| Vitamin K2 0µg | 0% | |
|---|---|---|
| Vitamin A 0µg | ||
| Vitamin B-12 0µg | 0% | |
| Vitamin B-6 0.26mg | 13.1% | |
| Vitamin C 44.81mg | 74.7% | |
| Vitamin D 0IU | 0% | |
| Vitamin E 1.21mg | 4% | |
| Vitamin K1 26.25µg | 32.8% | |
| Calcium 125.3mg | 12.5% | |
|---|---|---|
| Copper 0.26mg | 13.2% | |
| Folate 55.57µg | 13.9% | |
| Folic Acid 0µg | ||
| Iron 5.44mg | 16.8% | |
| Magnesium 63.62mg | 15.9% | |
| Manganese 0.85mg | 42.7% | |
| Niacin 1.27mg | 6.4% | |
| Pantothenic acid 0.44mg | 4.4% | |
| Phosphorus 95.79mg | 9.6% | |
| Potassium 370.24mg | 10.6% | |
| Riboflavin, 0.16mg | 9.2% | |
| Selenium 1.41µg | 2% | |
| Sodium 426.95mg | 17.8% | |
| Thiamin, 0.15mg | 9.7% | |
| Zinc 0.91mg | 4.1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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