Amazing Pea Soup

Amazing Pea Soup

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From: EatingWell Magazine May/June 2007

Sometimes the peas in the garden outpace the picking or the supplies in the store aren't so fabulous. Here's a recipe for those less-than-perfect peas—no shucking involved. A soup for the true pea lover.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 12 cups water
  • 2 pounds English peas with shells
  • 1/3 cup finely chopped fresh dill, plus sprigs for garnish
  • 1 teaspoon salt
  • 3/4 cup low-fat plain yogurt
  • Freshly ground pepper, to taste


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  1. Bring water to a boil in a large pot. Add peas, return to a boil and then reduce to a simmer. Cook, stirring occasionally, for 45 minutes.
  2. Using a slotted spoon, transfer one-third of the pea pods to a food processor. Add 1/2 cup cooking liquid and process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl. Repeat with the remaining pea pods in 2 batches, with 1/2 cup cooking liquid each time. Pour the pureed peas plus the remaining cooking liquid through a fine-meshed sieve, pressing on the solids to extract as much liquid as possible. (Alternatively, put through a food mill fitted with a fine disc.)
  3. Return the soup to the pot, bring to a boil and then simmer until reduced by about a third (to about 6 cups), 30 to 35 minutes. Stir in chopped dill, salt and pepper. Ladle into bowls and top each serving with a swirl or dollop of yogurt and a sprig of dill, if desired.

Nutrition information

  • Serving size: about 1 cup
  • Per serving: 79 calories; 1 g fat(0 g sat); 4 g fiber; 13 g carbohydrates; 6 g protein; 64 mcg folate; 2 mg cholesterol; 8 g sugars; 0 g added sugars; 1599 IU vitamin A; 86 mg vitamin C; 133 mg calcium; 3 mg iron; 429 mg sodium; 366 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch

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