HEALTHY FOOD so TASTY you'll
want to eat it EVERYDAY.
GARDEN-FRESH PEA SOUP
Made with raw sugar snaps and petite pois (the small, sweet green peas) and then puréed with fresh mint – this soup has such a fantastically fresh taste that is just perfect when you want something that is both light and filling at the same time!
Topped with Greek yogurt and fresh mint
PREP TIME: 10 min
STOVE TIME:
Wonderbag Method 15 min
Conventional Method 50 min
SERVES: 4-6
INGREDIENTS
🌿 2 TBSP (30 ml) olive oil 🌿 1 yellow onion, diced 🌿 2 celery stalks, sliced 🌿 4 cups (32 oz /1 litre) chicken broth (bouillon) 🌿 1-2 tsp salt (to taste…see tip below) 🌿 2 ½ cups (13oz / 350-400 g) frozen petite pois (sweet green peas/tuinerwtjes extra fijn) 🌿 8 oz (200 g) fresh sugar snaps 🌿 ½ cup (15 g) fresh mint leaves, chopped
FOR THE SOUP
🌿 2 TBSP (30 ml) olive oil
🌿 1 yellow onion, diced
🌿 2 celery stalks, sliced
🌿 4 cups (32 oz /1 litre) chicken broth (bouillon)
🌿 1-2 tsp salt (to taste…see tip below)
🌿 2 ½ cups (13oz / 350-400 g) frozen petite pois (sweet green peas/tuinerwtjes extra fijn)
🌿 8 oz (200 g) fresh sugar snaps
🌿 ½ cup (15 g) fresh mint leaves, chopped
🌿Salt to taste (see cook's notes)
OPTIONAL GARNISH
🌿 Greek yogurt and fresh mint
COOKING INSTRUCTIONS
1) Remove peas from freezer, add to a strainer and run under lukewarm water to take the frost off.
2) Heat oil in a 3-qt (3-liter) pot over medium-high heat, add celery & onions and cook 5 minutes.
3) Add chicken broth & salt, bring to a boil, then reduce heat to med-low and simmer, covered, 30 minutes.
4) Add peas & sugar snaps and simmer, covered, 10-15 minutes, or until sugar snaps are softened a bit (but not mushy).
5) Stir in fresh mint, remove from heat and puree into a smooth consistency using staff mixer (or transfer to a blender).
WONDERBAG METHOD
1) Remove peas from freezer, add to a strainer and run under lukewarm water to take the frost off.
2) Heat oil in a 3-qt (3-liter) pot over medium-high heat, add celery & onions and cook 5 minutes.
3) Add chicken broth & salt, bring to a boil, then reduce heat to med-low and simmer, covered, 5 minutes.
4) Seal your lidded pot in the Wonderbag and leave to cook for a minimum of 45 minutes (you can also leave it 2-3 hours if you get busy, no worries)
5) Remove pot from Wonderbag, place back onto the stove over med-low heat, add peas & sugar snaps and simmer, covered, 10-15 minutes, or until sugar snaps are softened a bit (but not mushy).
6) Stir in fresh mint, remove from heat and puree into a smooth consistency using staff mixer (or transfer to a blender).
CONVENTIONAL METHOD
Remove peas from freezer, add to a strainer and run under lukewarm water to take the frost off.
Heat oil in a 3-qt (3-liter) pot over medium-high heat, add celery & onions and cook 5 minutes.
Add chicken broth & salt, bring to a boil...
...then reduce heat to med-low and simmer, covered, 30 minutes.
Add peas & sugar snaps and simmer, covered, 10-15 minutes, or until sugar snaps are softened a bit (but not mushy).
Stir in fresh mint...
...remove from heat and puree into a smooth consistency using staff mixer (or transfer to a blender).
...remove from heat and puree into a smooth consistency using staff mixer (or transfer to a blender).
...remove from heat and puree into a smooth consistency using staff mixer (or transfer to a blender).
SERVE
Top with a dollop of Greek yogurt and garnish with a bit more chopped mint as desired.
Recipe and photo credit: Cathy Menees
COOKS NOTES
INGREDIENTS
SALT: I use an organic chicken broth that is not very salty at all, thus I use 1 tsp of salt in this recipe. If you use a broth with a lot of added salt (I don’t recommend that…they can overdo it) then you might not need to add any salt at all. Taste it first, and then you’ll get a feel for how much salt you need.
PETITE POIS: If you can’t find petite pois, the larger green peas work well. Petite pois are just a bit more delicate & sweet, which is why I favor those in this recipe.
GARNISH
While this soup is delicious un-garnished, the yogurt really adds another depth and balance of flavors, along with a gut-healthy probiotic creaminess. I give it a thumbs up.
SIMMERING THE BROTH FIRST
Simmer the broth, onion and celery 30-40 min to develop a depth of flavor in the soup base. THEN add the peas. If you simmered the peas that long, they can become bitter and lose their fresh taste. 10-15 min simmer at the end is enough to soften and warm the peas before blending.
KITCHEN BUDDIES
If you have a Wonderbag, then it's ideal for simmering the broth as it enables a slow cook and a deeper development of flavor.
I use a staff mixer/hand blender to puree the soup directly in the pot (vs. transferring to a food processor or blender).
