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Minty Chili Pea Soup
Serves 4
This brightly coloured soup for chili lovers is the perfect way to welcome back warmer weather. Looking for a little less heat? Substituting serrano pepper with jalapeno will make a slightly less spicy soup. Garnish options include pea shoots, hemp seeds, sesame seeds, sliced roasted almonds, chives, or a swirl of sour cream.
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Ingredients
- 1 Tbsp (15 mL) grapeseed oil or sunflower oil
- 1 leek, white and light green part, thinly sliced
- 1/2 tsp (2 mL) salt
- 1/2 lb (225 g) new potatoes, quartered
- 2 garlic cloves, chopped
- 2 serrano chili peppers, seeded and chopped
- 3/4 tsp (4 mL) ground coriander
- 1/2 tsp (2 mL) black pepper
- 4 cups (1 L) low-sodium vegetable broth
- 3 cups (750 mL) fresh shelled or frozen peas
- 1 cup (250 mL) fresh mint
- Juice of 1/2 lemon
Nutrition
Per serving:
- calories 185
- protein 7 g
-
total fat
4 g
- sat. fat 0 g
-
total carbohydrates
31 g
- sugars 8 g
- fibre 8 g
- sodium 447 mg
Directions
01
In large saucepan, heat oil over medium heat. Add leek and salt; cook until softened, about 5 minutes, stirring regularly. Add potatoes and garlic; heat for 3 minutes. Add serrano pepper, coriander, and black pepper; heat for 1 minute.
02
Add broth to pan. Bring to a boil and simmer over medium-low, covered, until potato is tender, about 15 minutes. Add peas and continue heating until they are tender, about 5 minutes. Stir in mint and lemon juice. Using blender or food processor, purée soup in batches if necessary. Thin with additional broth or water, if needed. Ladle into each of 4 bowls.
