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View more "Soups & Creams" recipes Spinach and Green Pea Soup  Recipe

Spinach and Green Pea Soup

Dairy Farmers of Canada
Add to Calendar 09/20/2019 10:00 AM 09/20/2019 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

4 green onions, chopped
3 cloves garlic, minced
1 large baking potato, peeled and diced (about 1-1/2 cups/375 mL)
1/4 tsp (1 mL) salt
1/8 tsp (0.5 mL) ground nutmeg
1 1/2 cups (375 mL) reduced-sodium vegetable or chicken broth
1 pkg (227 g) spinach
1 cup (250 mL) frozen green peas, thawed
2 cups (500 mL) milk
2 tbsp (30 mL) freshly squeezed lemon juice
Pepper
1/4 cup (50 mL) 2% plain yogurt
3 tbsp (45 mL) chopped fresh basil, mint or chives

Yields: 4 servings

See full recipe: https://www.dairygoodness.ca/recipes/spinach-and-green-pea-soup?source=calendar
Spinach and Green Pea Soup true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Soups & Creams
  • Prep. Time 10 mins
  • Cooking Time 20 mins
  • Yields 4 servings

This soup is a delightful way to eat your greens. Serve it with a tuna sandwich on whole grain bread for a balanced lunch.

  • Course Soups & Creams
  • Prep. Time 10 mins
  • Cooking Time 20 mins
  • Yields 4 servings

Did you know that bones regenerate constantly throughout one's life?

Consuming milk products is important whatever your age. As the needs of the human body changes with age, so does the number of recommended daily servings.


Ingredients

4 green onions, chopped
3 cloves garlic, minced
1 large baking potato, peeled and diced (about 1-1/2 cups/375 mL)
1/4 tsp (1 mL) salt
1/8 tsp (0.5 mL) ground nutmeg
1 1/2 cups (375 mL) reduced-sodium vegetable or 
chicken broth
1 pkg (227 g) spinach
1 cup (250 mL) frozen green peas, thawed
2 cups (500 mL) milk
2 tbsp (30 mL) freshly squeezed lemon juice
Pepper
1/4 cup (50 mL) 2% plain yogurt
3 tbsp (45 mL) chopped fresh basil, mint or chives

Preparation

In a pot, combine green onions, garlic, potato, salt, nutmeg and broth; bring to a boil over high heat. Cover, reduce heat to medium-low and boil for 5 to 10 min or until potatoes are almost tender.

Meanwhile, trim off tough stems from spinach. Stir spinach and peas into soup; cover and boil for about 5 min or until spinach is tender.

Use an immersion blender in the pot, or transfer to a blender in batches, and purée until smooth. Return to pot, if necessary. Add milk and heat over low heat, stirring, for 2 to 3 min until steaming (do not let boil). Drizzle in lemon juice, stirring constantly; season to taste with pepper.

In a small bowl, stir together yogurt and basil, mint or chives. Ladle soup into warm bowls and add a dollop of herbed yogurt; swirl slightly.

Tips

For the best texture in puréed soups, use an oblong, baking-type potato rather than a waxy-type new potato.

Be sure to rinse the spinach well to remove any sand and shake off excess moisture (there’s no need to dry it) before trimming.

To save on preparation time, you can use about 6 oz (175 g) baby spinach (6 cups/1.5 L packed) and skip the trimming step.

93 people love this recipe.

Rank as top rated See all 50 top rated

Did you know that bones regenerate constantly throughout one's life?

Consuming milk products is important whatever your age. As the needs of the human body changes with age, so does the number of recommended daily servings.

Did you know that bones regenerate constantly throughout one's life?

Consuming milk products is important whatever your age. As the needs of the human body changes with age, so does the number of recommended daily servings.

Nutritional Info

Per serving
Energy: 179 Calories
Protein: 11 g
Carbohydrate: 31 g
Fat: 2 g
Fibre: 5.3 g
Sodium: 487 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 25 % / 274 mg
Vitamin C: 77 %
Folate: 73 %
Vitamin A: 40 %
Magnesium: 38 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/2 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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