5.0 from 3 votes
Herbed Fresh Pea Soup with Garlic Croutons
This vegan pea soup is seasoned with fresh parsley, mint and scallions, then served with garlicky homemade croutons.
Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 servings
Calories: 594 kcal
Course:
Side Dish , Main Course
Cuisine:
American
Ingredients
For the garlic croutons:
- 4 cups bread cut into 1 inch cubes, I used a multigrain loaf
- 2 tablespoons olive oil
- ½ teaspoon garlic powder
- salt to taste
For the soup:
- 1 tablespoon olive oil
- 1 onion diced
- 2 garlic cloves minced
- 3 cups vegetable broth
- 1 cup coconut milk canned, I used full-fat, but light would work too
- 6 cups fresh shelled peas
- ½ cup mint leaves chopped, packed
- ½ cup fresh parsley chopped, packed
- ½ cup scallions chopped
- 2 tablespoons lemon juice
- salt and pepper to taste
Instructions
Make the garlic croutons:
- Preheat your oven's broiler.
- Place the bread cubes into a medium mixing bowl, drizzle with olive oil, and sprinkle with garlic powder. Arrange them in an even layer on a baking sheet and sprinkle with some salt.
- Place the baking sheet under the broiler and broil until they begin to brown and crisp, about 3-5 minutes, watching closely to avoid burning.
Cup of Yum
Make the soup:
- Coat the bottom of a large pot with olive oil and place it over medium heat. Add the onion and sauté until it's soft and translucent, about 5 minutes. Add the garlic and continue to sauté for about 1 minute more, until very fragrant. Stir in the broth, coconut milk, and peas. Raise the heat and bring the mixture to a boil. Lower the heat and allow to simmer just until the peas are tender, about 5 minutes. Remove from heat and stir in the mint, parsley, and scallions.
- Working in batches, transfer the soup to a blender and blend until smooth. Return it to the pot, reheat if needed, and stir in the lemon juice. Season with salt and pepper to taste.
- Ladle into bowls and top with the garlic croutons. Serve.
Notes
- You can substitute frozen peas if you decide to make this when fresh peas aren't in season. Just cut the simmer time down to about 2 minutes.
Nutrition Information
Calories
594kcal
(30%)
Carbohydrates
71g
(24%)
Protein
20g
(40%)
Fat
28g
(43%)
Saturated Fat
15g
(75%)
Polyunsaturated Fat
3g
Monounsaturated Fat
9g
Trans Fat
1g
Sodium
1025mg
(43%)
Potassium
957mg
(27%)
Fiber
16g
(64%)
Sugar
21g
(42%)
Vitamin A
3037IU
(61%)
Vitamin C
108mg
(120%)
Calcium
184mg
(18%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 594
% Daily Value*
| Calories | 594kcal | 30% |
| Carbohydrates | 71g | 24% |
| Protein | 20g | 40% |
| Fat | 28g | 43% |
| Saturated Fat | 15g | 75% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Sodium | 1025mg | 43% |
| Potassium | 957mg | 20% |
| Fiber | 16g | 64% |
| Sugar | 21g | 42% |
| Vitamin A | 3037IU | 61% |
| Vitamin C | 108mg | 120% |
| Calcium | 184mg | 18% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.