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Courgette and Pea Soup (Zucchini and Pea Soup)
A quick and easy cream soup made with courgettes and peas and a spike of lemon and fresh mint.
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4
Calories: 273 kcal
Course:
Side Dish , Lunch , Dinner
Cuisine:
North American , Mediterranean , French , Italian , American
Ingredients
- 6 cups water, (or vegetable broth)
- 2 large courgettes, (zucchini)
- 2 cups peas, (freshly shelled or frozen)
- 2 tablespoon olive oil, (plus more for serving)
- 1 tbsp salt
- 2 teaspoon sugar
- 1 teaspoon celery seed
- ½ teaspoon Black pepper, (plus more for serving)
- 1 cup mint leaves
- 1 lemon, (juiced)
- ½ cup heavy cream
Instructions
- Bring the water to a boil in a large sauce pan or soup pot. Add the courgette (zucchini), peas, salt, sugar, black pepper, and olive oil. Simmer uncovered at medium-low heat for about 10 minutes, or until the courgette are fork tender.
- Next, add the mint and then blend the soup with a stick blender until very smooth, at least 3-5 minutes.
- Finish by adding the squeezed lemon juice and heavy cream. Taste and adjust for salt. Serve with some freshly cracked black pepper and a drizzle of olive oil.
Cup of Yum
Notes
- Celery seed is my soup making secret weapon! It adds that little hint of flavor that makes everyone wonder what makes this soup so good.
- This dish is very good served chilled or lukewarm and stores in the fridge well for a few days, great for party prep.
Nutrition Information
Calories
273kcal
(14%)
Carbohydrates
23g
(8%)
Protein
7g
(14%)
Fat
19g
(29%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Cholesterol
34mg
(11%)
Sodium
1773mg
(74%)
Potassium
732mg
(21%)
Fiber
7g
(28%)
Sugar
12g
(24%)
Vitamin A
1800IU
(36%)
Vitamin C
76mg
(84%)
Calcium
100mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 273
% Daily Value*
| Calories | 273kcal | 14% |
| Carbohydrates | 23g | 8% |
| Protein | 7g | 14% |
| Fat | 19g | 29% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 34mg | 11% |
| Sodium | 1773mg | 74% |
| Potassium | 732mg | 16% |
| Fiber | 7g | 28% |
| Sugar | 12g | 24% |
| Vitamin A | 1800IU | 36% |
| Vitamin C | 76mg | 84% |
| Calcium | 100mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.