Soup - pea and lettuce
Preparation time:
Recipe highlights Serves: 5
- Good source of folate
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Easy to swallow
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Ingredients
- 4 cups vegetable, or chicken stock (1 litre)
500 g peas, frozen
7 outside lettuce leaves, washed and shredded
1/2 cup spring onions, sliced
1 teaspoon sugar
1 sprig fresh rosemary
1 piece lemon peel, about 1 x 4cm
10 sprigs fresh mint
1/2 cup yoghurt, low-fat(125mL)
black pepper, freshly ground
Cooking method
-
1. Place stock, peas, lettuce, spring onions, sugar, rosemary, lemon peel and the leaves from half the mint into a saucepan.
2. Bring to the boil, cover and simmer for 5 minutes.
3. Remove rosemary and lemon peel.
4. Purée soup in a blender until smooth. Reheat soup.
5. Serve garnished with reserved mint sprigs, yoghurt and pepper.
Notes: Can also be served chilled.
For vegetarians, use vegetable stock rather than chicken stock.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 356.87g | 100.00g |
| Energy (kJ) | 507.45kJ | 142.20kJ |
| Protein (g) | 13.60g | 3.81g |
| Total fat (g) | 0.75g | 0.21g |
| - Saturated fat (g) | 0.04g | 0.01g |
| - Polyunsaturated fat (g) | 0.01g | 0.00g |
| - Monounsaturated fat (g) | 0.05g | 0.01g |
| Cholesterol (mg) | 1.30mg | 0.36mg |
| Carbohydrate-available (g) | 11.91g | 3.34g |
| CarbohydrateSE (g) | 11.11g | 3.11g |
| - Sugars (g) | 5.73g | 1.60g |
| Water (g) | 128.29g | 35.95g |
| Dietary fibre (g) | 6.76g | 1.89g |
| Thiamin (mg) | 0.22mg | 0.06mg |
| Riboflavin (mg) | 0.19mg | 0.05mg |
| Niacin (mg) | 1.75mg | 0.49mg |
| Niacin equivalents (mg) | 4.10mg | 1.15mg |
| Vitamin C (mg) | 19.94mg | 5.59mg |
| Total folate (ug) | 70.27ug | 19.69ug |
| Total vitamin A equivalents (ug) | 154.13ug | 43.19ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 923.91ug | 258.89ug |
| Sodium (mg) | 926.76mg | 259.69mg |
| Potassium (mg) | 251.88mg | 70.58mg |
| Magnesium (mg) | 33.12mg | 9.28mg |
| Calcium (mg) | 99.62mg | 27.92mg |
| Phosphorus (mg) | 135.30mg | 37.91mg |
| Iron (mg) | 1.94mg | 0.54mg |
| Zinc (mg) | 2.04mg | 0.57mg |
Contributed by:
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Pea and lettuce soup
Recipe publication date on: 06/24/2003
Last reviewed on: 04/06/2014
