French Minted Pea Soup

Name: French Minted Pea Soup
Yield: 3
Ingredients: 10 ounces frozen green peas; 1 small onion, chopped; 1 clove garlic, chopped; 3 cups water; 1 bunch fresh mint leaves (save a few leaves for garnish); 3 dates, pitted; 1/2 cup raw cashews or 1/4 cup raw cashew butter; 1 tablespoon Dr. Fuhrman's VegiZest, or other no-salt seasoning, adjusted to taste; 4 teaspoons fresh lemon juice; 4 cups shredded romaine lettuce or chopped baby spinach; 2 tablespoons fresh snipped chives

By: www.DrFuhrman.com

by 14 members

G - BOMBS

Category: Soups and Stews

Green peas and fresh mint give these easy soup its bright, fresh flavor.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (13)

Serves 3

Ingredients

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10 ounces frozen green peas

1 small onion, chopped

1 clove garlic, chopped

3 cups water

1 bunch fresh mint leaves (save a few leaves for garnish)

3 dates, pitted

1/2 cup raw cashews or 1/4 cup raw cashew butter

1 tablespoon Dr. Fuhrman's VegiZest, or other no-salt seasoning, adjusted to taste

4 teaspoons fresh lemon juice

4 cups shredded romaine lettuce or chopped baby spinach

2 tablespoons fresh snipped chives

Instructions:

Simmer peas, onions, garlic, and VegiZest in water for about 7 minutes.

Pour pea mixture into a high powered blender or food processor. Add remaining ingredients except for the lettuce and chives. Blend until smooth and creamy. Add lettuce and let it wilt in the hot liquid.

Pour into bowls and garnish with chives and mint leaves.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 3

Per Serving:

Calories 292
Protein 13 g
Carbohydrates 41 g
Sugars 17 g
Total Fat 11.1 g
Saturated Fat 1.9 g
Cholesterol 0 mg
Sodium 143 mg
Fiber 10.4 g
Beta-Carotene 4486 ug
Vitamin C 35 mg
Calcium 157 mg
Iron 8 mg
Folate 188 ug
Magnesium 142 mg
Potassium 784 mg
Zinc 2.8 mg
Selenium 7.7 ug

My Rating:
(click on a star to select your rating)

tdl1

03/23/2015 12:10 PM

Rated this recipe:

Great! Didn't have "soup base seasoning"(is that the same as bouillon cubes?) so I used 2C of vegetable stock & 1C water. Also added 1Tbl.Herbs de Provence, more garlic and topped with lemon zest to serve. Since DH isn't a fan of crème soups I removed some from the pot prior to using the stick blender. Glad this only makes 3 servings as I could have consumed it all.

Sandy Leeann

04/28/2014 04:31 PM

Rated this recipe:

I couldn't stand the mint in the soup, but might try to make this at home without the mint.

cktucson

07/05/2013 11:56 AM

Rated this recipe:

I would have liked this better without or with less mint. I like the idea above about serving it cold. I think then it would seem refreshing with the mint and would make a good summer soup.

Hollyz32

09/04/2012 04:07 PM

Rated this recipe:

This was my favorite soup at the Getaway!!! I can't wait to make it for my family.

bkolmus

01/17/2012 02:39 AM

Rated this recipe: (no rating)

Marimba - The main protein in this dish comes from the peas; they're legumes. The cashew butter is intended to add some fat to the dish to help your body absorb certain vitamins and also to contribute the phytochemicals in nuts responsible for improving health and longevity. Is your family allergic to seeds like sunflower, or sesame? You could add a little tahini or sunflower seed butter (or just blend in whole seeds) to achieve a similar effect. If you're allergic to all nuts and seeds, you could substitute another "creaming" ingredient like yellow split peas, cauliflower, or broccoli stalks.

marimbadearco

01/16/2012 09:14 PM

Rated this recipe:

Another wonderfully sounding recipe that depends on its protein from tree and/or ground nuts that so many people, including my family, are deathly allergic to.
There are so many nut-based recipes here -- can't we get protein some other way?

vsas replies:

06/21/2016 08:06 AM

Rated this recipe: (no rating)

If you are ok with peanuts, try substituting natural peanut butter for the cashew butter. You can also substitute sunflower seeds or pumpkin seeds in most recipes that call for nuts.

BetsyY

04/07/2011 08:30 PM

Rated this recipe:

Delicious. My daughter didn't have fresh mint, so she used a mint tea bag, and said it tasted fine.

LoisH

06/21/2010 06:13 PM

Rated this recipe: (no rating)

This recipe sounds good. I have Spearmint growing outside. Would that work for the mint? Thanks, Lois

vgtrian

01/19/2009 07:15 PM

Rated this recipe:

I made this for a potluck - it was a big hit! Next time I would double the recipe though.

VegieLover

07/13/2008 01:03 PM

Rated this recipe:

We were a little afraid of the mint, so I removed most of it after simmering and before pureeing the soup. The mint flavor was still there, but not overwhelming. We liked it this way and it was easy to make. It is also excellent eaten chilled.

This comment was last edited on 07/13/2008 01:08 PM

kneecap

03/01/2008 11:47 AM

Rated this recipe:

one of our all-time favorites, and easy to make.

kneecap

01/18/2008 12:04 AM

Rated this recipe:

excellent. I agree that it would be great for guests.

Sandi

04/22/2006 08:40 PM

Rated this recipe:

This soup is so sweet and delicious. Make it for company.

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French Minted Pea Soup

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