Sometimes the peas in the garden outpace the picking or the supplies in the store aren’t so fabulous. Here’s a recipe for those less-than-perfect peas—no shucking involved. A soup for the true pea lover.
|Prep Time:||15 minutes|
|Ready in:||1 1/2 hours|
|Yield:||6 servings, about 1 cup each|
|Ease of Prep:||Easy|
|12 cups water|
|2 pounds English peas with shells|
|1/3 cup finely chopped fresh dill , plus sprigs for garnish|
|1 teaspoon salt|
|Freshly ground pepper to taste|
|3/4 cup low-fat plain yogurt|
- Bring water to a boil in a large pot. Add peas, return to a boil and then reduce to a simmer. Cook, stirring occasionally, for 45 minutes.
- Using a slotted spoon, transfer one-third of the pea pods to a food processor. Add 1/2 cup cooking liquid and process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl. Repeat with the remaining pea pods in 2 batches, with 1/2 cup cooking liquid each time. Pour the pureed peas plus the remaining cooking liquid through a fine-meshed sieve, pressing on the solids to extract as much liquid as possible. (Alternatively, put through a food mill fitted with a fine disc.)
- Return the soup to the pot, bring to a boil and then simmer until reduced by about a third (to about 6 cups), 30 to 35 minutes. Stir in chopped dill, salt and pepper. Ladle into bowls and top each serving with a swirl or dollop of yogurt and a sprig of dill, if desired.
Health Advantages: low calorie, low carb, low sat fat, low cholesterol, low sodium, heart healthy, healthy weight.
|Servings Per Recipe: 6|
|Amount Per serving|
|Calories:||79 cal||Carbohydrate Servings:||1|
|Carbohydrates:||13 g||Dietary Fiber:||4 g||Cholesterol:||2 mg|
|Fat:||1 g||Sodium:||429 mg||Saturated Fat:||0 g|
|Protein:||6 g||Potassium:||364 mg||Monounsaturated Fat:||0 g|
|Nutrition Bonus:||Vitamin C (140% daily value), Vitamin A (30% dv), Folate (16% dv), Calcium & Iron (15% dv).|