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Spinach and green pea soup

This soup is a delightful way to eat your greens.
Recipe provided by Dairy Farmers of Canada ©
Spinach and green pea soup in a white bowl with a yellow spoon
4 servings / 30 min

Prep 10 min / Cook 20 min

This soup is a delightful way to eat your greens. Serve it with a tuna sandwich on whole grain bread for a balanced lunch.

  • 4 green onions, chopped
  • 3 cloves garlic, minced
  • 1 large baking potato, peeled and diced (about 1-1/2 cup/375 mL)
  • 1/8 tsp (0.5 mL) ground nutmeg
  • 1 1/2 cup (375 mL) reduced-sodium vegetable or chicken broth
  • 1 pkg (227 g) spinach
  • 1 cup (250 mL) frozen green peas, thawed
  • 2 cups (500 mL) 1% milk
  • 2 tbsp (25 mL) freshly squeezed lemon juice
  • Pepper
  • 1/4 cup (50 mL) 2% plain yogurt
  • 3 tbsp (45 mL) chopped fresh basil, mint or chives
  1. 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.
  2. 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.
  3. 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.
  4. 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.
Nutritional info per serving (1 of 4)
  • Calories: 154
  • Protein: 11 g
  • Total Fat: 2 g
    Saturated Fat: 1 g
    Cholesterol: 7 mg
  • Carbohydrates: 25 g
    Fibre: 4 g
    Sugars: 11 g
    Added sugars 0 g
  • Sodium: 365 mg
  • Potassium: 934 mg

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