Recipe April 2017

Lickety-Split Green Pea Soup

In almost no time at all, you can make a hot, satisfying soup with the fresh, bright flavor of green peas. High in fiber and protein, fresh or frozen peas belong in the spotlight! Make a batch on the weekend and have easy weeknight meals on hand.


Lickety-Split Green Pea Soup

Serves: 4


  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 1 tsp rosemary
  • 3 cups low-sodium vegetable or chicken broth
  • 1 Tbsp Worcestershire sauce
  • 2 10-oz packages frozen (no salt added) peas OR 5 cups freshly shelled peas
  • 3 medium red potatoes, cut into chunks
  • Optional garnish: dollop of nonfat yogurt or sour cream with a sprinkle of dill weed


1. In a large pot, heat olive oil. Sauté onion, garlic, carrots, celery, and rosemary until tender.
2. Add broth, Worcestershire, peas, and potatoes. Bring soup to a boil, reduce heat and simmer 15 minutes or until potatoes are soft.
3. Puree the soup in a blender or with an immersion stick.
4. Reheat and serve.

Per serving: 306 calories, 15g protein, 52g carbohydrate (9g fiber), 5g fat (1g sat, 3g mono/poly), 313mg sodium

Seasoned Cook

Instead of dill, garnish with chopped mint, parsley or other herbs.

CHI St. Vincent