Spring Pea & Mint Soup

Spring Pea & Mint Soup

This soup is bright green, like early spring leaves thanks to the mint, peas and baby spinach. Make this simple and delicious soup to boost you intake of nutrient rich, dark green vegetables. Use any spring green such as kale or sorrel in combination, or in place of, the spinach.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 2 cups (500 mL) chicken breast(s), chopped (leftover or deli roasted)
  • 2 qt low-sodium chicken broth
  • 2 cups (500 mL) leek(s), fresh, sliced
  • 1 tbsp (15 mL) butter
  • 1 tbsp (15 mL) olive oil
  • 2 tbsp (30 mL) mint, fresh, minced
  • 2 tbsp (30 mL) lemon juice, fresh
  • 4 cups (1 L) green peas, frozen
  • 2 cups (500 mL) baby spinach, fresh
  • 1/2 tsp (2.5 mL) salt
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 8 sprigs mint, fresh (optional garnish)
  • 1/4 cup (60 mL) chives, fresh, sliced (optional garnish)

Instructions

  1. Cut cooked chicken into bite size pieces. Set aside with chicken broth.

  2. Slice leeks to make two cups (500 mL) using all of the white and some of the green.

  3. Heat butter and olive oil in a large pot over medium high heat. Add sliced leek and minced mint and sauté until translucent – about 3 minutes.

  4. Pour in chicken broth, fresh squeezed lemon juice and the frozen green peas. Cover and bring to a boil. Reduce heat to medium-low.

  5. Add chopped chicken and baby spinach and simmer 3-5 minutes until spinach has turned bright green. Season with salt and pepper. If you use a home-made broth you may need less, or no, salt. You can also add more fresh lemon at this point to suit your taste.

  6. To serve, ladle into bowls and garnish with a sprig of fresh mint and a sprinkle of sliced chives.

Adding an acid to the broth will help to keep the vegetables green. Don't overcook the peas or you will lose the bright green colour.

If you need a gluten free version, choose a broth that does not contain gluten.

Nutrition Info

  • Per 400 g serving Amount
  • Calories 200
  • Protein 21 g
  • Fat 6 g
  • Saturated Fat 2 g
  • Carbohydrate 18 g
  • Fibre 4 g
  • Sugar 5 g
  • Cholesterol 30 mg
  • Sodium 360 mg
  • Per 400 g serving % Daily Value
  • Potassium 15
  • Calcium 6
  • Iron 15
  • Vitamin A 30
  • Vitamin C 35
  • Vitamin B6 21
  • Vitamin B12 19
  • Folate 26
  • Magnesium 15
  • Zinc 14

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