Spinach and Green Pea Soup

Spinach and Green Pea Soup

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 4


3 tbsp Basil, fresh (chopped)
1/4 tsp Black pepper
1 1/2 cup Chicken broth (stock), low sodium
1 cup Frozen green peas (thawed)
3 clove(s) Garlic (minced)
4 stalk(s) Green onion, scallion, ramp (chopped)
2 tbsp Lemon juice
1/8 tsp Nutmeg, ground
2 cup Partly skimmed milk, 1% M.F.
1/4 cup Plain yogurt, 2-4% M.F.
1 potato Potato (baked, peeled and diced)
1 bunch Spinach


In a pot, combine green onions, garlic, potato, nutmeg and broth; bring to a boil over high heat. Cover, reduce heat to medium-low and boil for 5 to 10 minutes or until potatoes are almost tender.

Meanwhile, trim off tough stems from spinach. Stir spinach and peas into soup; cover and boil for about 5 minutes or until spinach is tender.

Use an immersion blender in the pot, or transfer to a blender in batches, and purée until smooth. Return to pot, if necessary. Add milk and heat over low heat, stirring, for 2 to 3 minutes until steaming (do not let boil). Drizzle in lemon juice, stirring constantly; season to taste with pepper.

In a small bowl, stir together yogurt and basil, mint or chives. Ladle soup into warm bowls and add a dollop of herbed yogurt; swirl slightly.

Nutrition Facts

Per Portion

Calories 158  
Calories from fat 19.9  
Calories from saturated fat 7.7  
Total Fat 2.2  g
Saturated Fat 0.9  g
Trans Fat 0.0  g
Polyunsaturated Fat 0.3  g
Monounsaturated Fat 0.3  g
Cholesterol 8.1  mg
Sodium 410  mg
Potassium 1053  mg
Total Carbohydrate 23.2  g
Dietary Fiber 4.6  g
Sugars 10.5  g
Protein 11.3  g

Dietary servings

Per Portion

Meat Alternative 0.4
Milk 0.5
Vegetables 3.8

Energy sources

Pygal 59% 464.492960117 218.685484811 13% 308.988406407 246.550131671 29% 311.19581492 140.538576814 59% 13% 29% Carbohydrates Fat Protein
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada