Amazing Pea Soup

From EatingWell: 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.

6 servings, about 1 cup each

Active Time: 15 minutes

Total Time: 1 1/2 hours

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

12 cups water
2 pounds English peas with shells
1/3 cup finely chopped fresh dill, plus sprigs for garnish
1 teaspoon salt
Freshly ground pepper, to taste
3/4 cup low-fat plain yogurt

Preparation

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.
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.)
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

Per serving: 79 calories; 1 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 429 mg sodium; 364 mg potassium.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (30% dv), Folate (16% dv), Calcium & Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch

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