Pea and Mint Soup

Servings: 4


  • 2 tsp olive oil
  • 1/2 cup shallots, finely chopped
  • 1 pound frozen or fresh (shelled) green peas
  • 1/4 cup fresh mint, chopped
  • 1/4 cup fresh parsley, chopped
  • 3 cups fat free, reduced sodium chicken broth (or vegetable broth)
  • 4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish


Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.Transfer to a blender, reserving some of the liquid, and puree until smooth.

Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Values per serving:
Calories: 130, Total Fat: 2.6g
Fiber: 5.8 g