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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.
Serves: 8
Prep Time: 15 min
Cook Time: 20 min

Ingredients

2 cups chicken breast(s), chopped (leftover or deli roasted)
2 qt low-sodium chicken broth
2 cups leek(s), fresh, sliced
1 tbsp butter
1 tbsp olive oil
2 tbsp mint, fresh, minced
2 tbsp lemon juice, fresh
4 cups green peas, frozen
2 cups baby spinach, fresh
1/2 tsp salt
1/2 tsp black pepper, freshly ground
8 sprigs mint, fresh (optional garnish)
1/4 cup chives, fresh, sliced (optional garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

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
Calories200
Protein21 g
Fat6 g
Saturated Fat2 g
Carbohydrate18 g
Fibre4 g
Sugar5 g
Cholesterol30 mg
Sodium360 mg
Per 400 g serving % Daily Value
Potassium15
Calcium6
Iron15
Vitamin A30
Vitamin C35
Vitamin B621
Vitamin B1219
Folate26
Zinc14