Spring Pea & Scallion Soup

From EatingWell: May/June 1998, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

You can use fresh or frozen peas, either of which delivers B vitamins, iron and fiber, in this soup, but if you do take the time to shell fresh peas, you will be rewarded with a special bright, springy flavor.

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

2 teaspoons extra-virgin olive oil
1 1/2 cups chopped scallions, (about 3 bunches)
4 cups reduced-sodium chicken broth
3 cups shelled fresh peas (4 1/2 pounds unshelled), or frozen peas
1/8 teaspoon salt
Freshly ground pepper to taste
2 tablespoons fresh chervil, or tarragon leaves for garnish (optional)

Preparation

Heat oil in a large heavy saucepan or Dutch oven over medium-high heat. Add scallions and cook, stirring, until softened, about 2 minutes. Add broth and bring to a boil. Add peas and reduce heat to low. Cover and simmer until the peas are tender, 5 to 10 minutes.
In batches, transfer soup to a blender and puree. (Use caution when pureeing hot liquids.) Strain through a fine sieve into another saucepan, pressing on the solids. Reheat gently. Season with salt and pepper.
Ladle soup into bowls. Garnish with chervil (or tarragon), if desired, and serve.

Nutrition

Per serving: 141 calories; 3 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 19 g carbohydrates; 10 g protein; 6 g fiber; 340 mg sodium; 264 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (45% dv), Folate (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fat