Pea Soup Saint-Germain

73 Reviews
82% would make this recipe again

Fresh pea soup.

A traditional French soup that combines fresh peas and lettuce with leeks or shallots to make a thick creamy soup. The name comes from the Comte de Saint-Germain, who was a minister under King Louis XVI.

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Preparation : 10 min Cooking : 15 min
240 calories/serving

Ingredients

6 slices bread, whole wheat, for the croutons 220 g
3 tbsp olive oil, for the croutons 45 mL
2 leeks, finely chopped 600 g
1 Boston lettuce, or curly leaf, coarsely chopped 200 g
1/2 cup fresh mint, coarsely chopped 26 g
1 tbsp butter, unsalted 14 g
3 cups chicken broth 750 mL
2 cups water 500 mL
4 cups frozen peas 500 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/4 cup whipping cream 35% [optional] 65 mL

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Make the croutons.
  2. Prepare the vegetables : wash the leeks well, then chop them finely. Wash the lettuce, then chop it coarsely. Coarsely chop the mint.
  3. Melt the butter in a saucepan over moderately low heat, then add the leeks and sauté 2-3 min, with stirring, until they are softened. Pour in the broth and water, then bring to a boil. Add the peas and lettuce, then simmer, partially covered (to reduce discoloration), 7-8 min, or until the peas are tender.
  4. Stir in the mint, then purée the soup in a blender or food processor. Return the soup to the pan, season it with salt and pepper, then reheat it 2-3 min until it is hot.
  5. In a small bowl, beat the cream until it is thickened slightly but still pourable. Ladle the soup into bowls, drizzle the cream on each serving, garnish with croutons, and serve.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

240

Fat

8 g

13 %

Saturated 1.9 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

610 mg

26 %

Carbohydrate

35 g

12 %

Fibre

7 g

30 %

Sugars

13 g

Net Carbs

28 g

Protein

9 g

Vitamin A

61 %

Vitamin C

36 %

Calcium

8 %

Iron

28 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Selenium, Vitamin A, Vitamin B1, Vitamin K
Good source of  :
Niacin, Phosphorus, Potassium, Vitamin B6, Vitamin C, Zinc
Source of  :
Calcium, Copper, Pantothenic Acid, Vitamin B2, Vitamin E
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 1
Fats 1
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

73 Reviews (69 with rating only) 82% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Fantastic soup! I never would have thought these ingredients together would have made such a delicious soup. We've made it several times over the summer.

Useful 2
Anonyme
october 20, 2021

Soup too bland, had to add more spices and add-ins to make it tasty.

Useful 0
Anonyme
october 20, 2021

I enjoyed it, but husband and 2 1/2 year old gave it a thumbs down. I found it tastier when I added a no salt spice. Also used sour cream instead of cream.

Useful 0

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