Special Diet Information

Coumadin® (Warfarin)
This recipe is 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 a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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


A minister has to be able to read a clock. At noon, it's time to go home and turn up the pot roast and get the peas out of the freezer.
-Garrison Keillor

The refrigerator light goes on...

Chilled pea soup is the essence of summer but a little zing always helps. This is a little on the mild side of real zing but if you want to ramp it up a little, use an extra poblano or more cayenne pepper. Or you can roast a jalapeno along with the garlic and shallots. The key is to strike a balance between the sweetness of the peas and the spiciness of the peppers.


Spicy Chilled Pea Soup

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

Cooking Time: 90 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes good leftovers and keeps well, refrigerated, 2-3 days.

Serve with a whole wheat or gluten-free roll.

2 cloves garlic (peeled and left whole)
3 large shallots (peeled and left whole)
1 tsp olive oil
1 large poblano pepper
3 cups water
3 cups frozen peas
1/2 tsp salt
fresh ground black pepper (to taste)
1 tsp ground cumin
1/4 tsp dried peppermint
1/8 tsp cayenne pepper
2 ounces goat cheese

Preheat the oven to 325°F.

Place the garlic and shallots in a large saucepan and cover. Place the pan in the oven.

Place a piece of foil on the oven rack and put the pepper on the foil.

Roast the pepper for about 30 minutes. Remove the pepper from the oven (leave the pan in the oven) and place the pepper in a paper bag to cool. When the pepper is cool, peel the roasted skin from the pepper and discard, then seed the pepper. Cut the pepper into a large dice.

After 40 minutes remove the pan from the oven.

Add the diced pepper to the pan along with the water.

Place the pan over medium heat. Cook for about 2 minutes, scraping the brown caramelized juices from the bottom of the pan.

Add the peas, salt, pepper, cumin and cayenne pepper. Cook for 15 minutes. Stir frequently.

Remove from the heat and let cool for about 15 minutes.

Add the goat cheese and let it melt into the soup.

Puree the soup until smooth. Chill thoroughly before serving.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 201 Calories from Fat 54
% Daily Value
Total Fat 5g 10%
    Saturated Fat 3g 13%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 11mg 4%
Sodium 378mg 15%
Total Carbohydrates 27g 10%
    Dietary Fiber 7g 21%
    Sugars 7g
Protein 10g
Vitamin A 34% Vitamin C 122%
Calcium 11% Iron 18%
Vitamin K 30 mcg Potassium 545 mg
Magnesium 57 mg