Minty pea and potato soup
This rich mint pea and potato soup is the perfect choice for a refreshing and filling dinner. The combination of fresh peas and potatoes creates a light yet rich consistency that leaves you feeling full. The mint infusion provides a special burst of flavor that perfectly complements the ingredients. Whether as a main course or an appetizer, this soup will tantalize your taste buds and provide a delicious dining experience.
Ingredients
- 2 tsp vegetable oil
- 1 onion, chopped
- 800g potatoes, peeled and cut into small pieces
- 1l vegetable broth
- 350g frozen peas
- Handful of mint, chopped
Tip
Tip
Some supermarkets sell frozen peas
with mint, a great freezer standby if
You can’t get fresh herbs.
Preparation steps
- Heat the oil in a large pot.
- Fry the onion for 5 minutes until soft.
- Add potatoes and broth to the pot.
- Bring to a boil.
- Cover and simmer for 10-15 minutes until the potatoes are tender.
- Add the peas 2 minutes before the end of the cooking time.
- Using a slotted spoon, remove a quarter of the vegetables and set aside.
- Puree the remaining vegetables and broth in a food processor or with a hand blender until smooth.
- Stir in the reserved vegetables, chopped mint and some spices.
- Serve with bread on the side.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 249 | 3g | 1g | 48g | 7g | 0g | 11g | 0.36g |
Equipment and tools
To make this mint pea and potato soup you will need the following equipment and tools:
- Pot
- Heat-resistant spoon or spatula
- dulcimer
- Knife
- peeler
- Blender or hand blender
Allergen information
This mint pea and potato soup recipe may contain the following allergens:
- None
Storage and leftovers
If you have leftovers of this mint pea and potato soup, you can store it in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat the soup in a saucepan over medium heat until warmed through. Alternatively, you can freeze the soup in a freezer-safe container for up to 3 months. When ready to consume the soup, let it thaw in the refrigerator overnight and then reheat as needed.
Health Benefits of Mint Pea and Potato Soup
Minty Pea and Potato Soup is not only a delicious and comforting meal but also offers several health benefits. This article highlights some ways the ingredients used in this soup can contribute to your overall well-being.
1. Low calorie
This soup is relatively low in calories, making it a great option for those who are conscious of their calorie intake. By using vegetable broth as the base and adding minimal oil, this soup can be a filling and guilt-free choice for weight-conscious people.
2. Rich in vitamins and minerals
The combination of potatoes, peas and mint provides an abundance of vital vitamins and minerals. Potatoes are a good source of vitamin C, vitamin B6 and potassium, which are important for maintaining a healthy immune system, proper brain function and healthy blood pressure.
Peas, on the other hand, are an excellent source of vitamin K, vitamin C, folic acid and iron. Vitamin K supports bone health, while vitamin C and iron support iron absorption and boost overall immunity.
Mint gives the soup a refreshing taste and is known for its high levels of antioxidants, vitamins A and C, and small amounts of essential minerals such as magnesium and manganese.
3. Good source of fiber
This soup contains a significant amount of fiber due to the addition of peas and potatoes. Fiber plays a crucial role in digestion, regulating blood sugar levels and promoting overall gut health. It can also help with weight control, provide a feeling of satiety, and aid portion control.
4. Increases hydration
The high water content in peas, potatoes and vegetable broth helps ensure you stay hydrated, especially in the warmer months. Adequate hydration is essential for various body functions and helps maintain healthy skin, regulate body temperature and support the proper functioning of organs.
5. Easy to customize
The great thing about this soup is its versatility. You can easily customize it to suit your taste and dietary preferences by adding additional vegetables or herbs. You can increase the nutritional value of the soup by adding various colorful vegetables.
To sum up, Mint Pea Potato Soup not only satisfies your taste buds but also offers numerous health benefits. Whether you’re looking to control your weight, boost your immune system, or increase your nutrient intake, this soup is a nutritious and flavorful choice. Try it today!
