Spring Pea & Scallion Soup

Spring Pea & Scallion Soup

You can use fresh or frozen peas, either of which delivers B vitamins, iron and fiber, in this soup, but if you do take the time to shell fresh peas, you will be rewarded with a special bright, springy flavor.

From EatingWell: May/June 1998, EatingWell for a Healthy Heart Cookbook (2008)
Yield: 4 servings
Active Time: 30
Total Time: 30


  1. 2 teaspoons extra-virgin olive oil
  2. 1 1/2 cups chopped scallions, (about 3 bunches)
  3. 4 cups reduced-sodium chicken broth
  4. 3 cups shelled fresh peas (4 1/2 pounds unshelled), or frozen peas
  5. 1/8 teaspoon salt
  6. Freshly ground pepper to taste
  7. 2 tablespoons fresh chervil, or tarragon leaves for garnish (optional)


  1. Heat oil in a large heavy saucepan or Dutch oven over medium-high heat. Add scallions and cook, stirring, until softened, about 2 minutes. Add broth and bring to a boil. Add peas and reduce heat to low. Cover and simmer until the peas are tender, 5 to 10 minutes.
  2. In batches, transfer soup to a blender and puree. (Use caution when pureeing hot liquids.) Strain through a fine sieve into another saucepan, pressing on the solids. Reheat gently. Season with salt and pepper.
  3. Ladle soup into bowls. Garnish with chervil (or tarragon), if desired, and serve.


Nutrition Per Serving: 141 calories; 3 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 19 g carbohydrates; 10 g protein; 6 g fiber; 340 mg sodium; 264 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (45% dv), Folate (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 fat