Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"How luscious lies the pea within the pod."

-Emily Dickinson, Poet

The refrigerator light goes on...

This is the perfect summer soup. It's really easy to make and served with toasted or grilled bread and some soft cheese makes a lovely warm weather meal. This is great garnished with Candied Pumpkin Seeds.

The key to this soup is to cook the peas just long enough to be soft, but not so long that they begin to turn from being a bright green. The same holds true for the spinach. Cooking more than about 2 minutes and it will begin to lose its color. This is the reason for adding the ice and putting the soup into an ice bath as soon as possible. Cooling the veggies quickly will set the bright green color.


Chilled Pea Soup with Herbs

Servings: 4 | Serving size: about 1 1/2 cups

Cooking Time: 90 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps for no more than about 48 hours.

1 Tbsp olive oil
2 medium white onions (sliced)
2 cups low sodium chicken or vegetable broth
1 lb frozen peas
2 cups fresh spinach
1/4 tsp salt
fresh ground black pepper (to taste)
1 Tbsp fresh tarragon
2 Tbsp fresh parsley
1/4 cup fresh chives
1/4 cup fresh mint
3 ounces semi-soft goat cheese

Prepare a large mixing bowl filled with ice. The bowl should be large enough for the sauce pan to fit into and be surrounded by ice.

Place the olive oil in a large sauce pan over medium-high heat. When hot add the onions. Cook, stirring almost continuously, for about 8 minutes until the onions are translucent. Do not let the onions brown.

Add the chicken stock and increase the heat to high. Add the frozen peas.

Stir occasionally. When the soup begins to come to a boil reduce the heat slightly so that it continues to simmer.

Cook for about 5- 7 minutes, stirring frequently.

Add the spinach and cook for another two minutes. Remove from the heat and add one cup of crushed ice.

Place the pan in the ice bowl and stir until the ice in the soup melts. When the soup is slightly cool add the salt, pepper, tarragon, parley, chives, mint and goat cheese.

Using a stick blender, or transferring to a blender in two batches, puree until smooth. Chill and serve.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 212 Calories from Fat 61
% Daily Value
Total Fat 7g 11%
    Saturated Fat 4g 18%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 10mg 3%
Sodium 398mg 17%
Total Carbohydrates 26g 9%
    Dietary Fiber 7g 29%
    Sugars 10g
Protein 14g
Vitamin A 89% Vitamin C 63%
Calcium 11% Iron 19%
Vitamin K 173 mcg Potassium 528 mg
Magnesium 58 mg