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Osteoporosis Canada
Spring Potato and Pea Soup

Spring Potato and Pea Soup

You can serve this soup up chunky or smooth!
Spring Potato and Pea Soup Spring Potato and Pea Soup

Spring Potato and Pea Soup

You can serve this soup up chunky or smooth!
PREP TIME: 10 MINS
COOK TIME: 15 MINS
SERVES: 2 – 4

PREP TIME: 10 MINS

COOK TIME: 15 MINS

SERVES: 2 – 4

Spring Potato and Pea Soup

PREP TIME: 10 MINS
COOK TIME: 15 MINS
SERVES: 2 – 4

Ingredients

You can serve this soup up chunky or smooth! The addition of potato helps keep this soup creamy and rich along side the addition of milk. When asparagus is in season, simply chop fresh asparagus stalks and substitute for the peas.

  • 1 tbsp (15 mL) butter
  • 1 small onion, chopped
  • 1/4 tsp (1 mL) each salt and pepper
  • 2 cups (500 mL) fresh or frozen peas
  • 1 large yellow flesh potato (about 8 oz/227 g), peeled and diced
  • 2 tbsp (30 mL) chopped fresh parsley
  • 2 cups (500 mL) no salt added vegetable or chicken broth
  • 1 cup (250 mL) whole milk
  • 1/4 cup (60 mL) shredded old cheddar
  • Fresh parsley leaves

Preparation

  1. In a saucepan, melt butter over medium heat. Add onion, salt and pepper and cook, stirring for about 3 minutes or until softened.
  2. Stir in peas, potato and parsley.
  3. Add broth and milk; bring to a simmer.
  4. Cover slightly and cook over medium heat for about 10 minutes or until peas and potatoes are tender.
  5. Ladle into soup bowls, sprinkle with cheese and garnish with parsley if desired.
Ingredients

You can serve this soup up chunky or smooth! The addition of potato helps keep this soup creamy and rich along side the addition of milk. When asparagus is in season, simply chop fresh asparagus stalks and substitute for the peas.

  • 1 tbsp (15 mL) butter
  • 1 small onion, chopped
  • 1/4 tsp (1 mL) each salt and pepper
  • 2 cups (500 mL) fresh or frozen peas
  • 1 large yellow flesh potato (about 8 oz/227 g), peeled and diced
  • 2 tbsp (30 mL) chopped fresh parsley
  • 2 cups (500 mL) no salt added vegetable or chicken broth
  • 1 cup (250 mL) whole milk
  • 1/4 cup (60 mL) shredded old cheddar
  • Fresh parsley leaves
Preparation
  1. In a saucepan, melt butter over medium heat. Add onion, salt and pepper and cook, stirring for about 3 minutes or until softened.
  2. Stir in peas, potato and parsley.
  3. Add broth and milk; bring to a simmer.
  4. Cover slightly and cook over medium heat for about 10 minutes or until peas and potatoes are tender.
  5. Ladle into soup bowls, sprinkle with cheese and garnish with parsley if desired.
Recipe Tip

RECIPE TIP

For a smooth version of this soup, use an immersion blender right in your pot. For a velve-ty sooth soup puree in blender or food processor until smooth. Then strain through a fine mesh sieve if desired. (This will remove the pea skin if bothersome.)

This soup can be served alongside your favourite sandwich cup style or enjoyed as a light lunch with a hearty portion alongside a crisp salad.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

  • Calories
    420
  • Fat
    15g
  • Saturated
    10g
  • Cholesterol
    40mg
  • Sodium
    670mg
  • Fibre
    9g
  • Carbohydrate
    55g
  • Sugars
    22g
  • Iron
    19%DV
  • Vitamin A
    34%DV
  • Vitamin C
    61%DV
  • Vitamin D
    ≥1.5 µg
  • Vitamin K
    ≥105 µg
  • Calcium
    300mg
  • Protein
    18g
  • Magnesium
    ≥90mg

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

For a smooth version of this soup, use an immersion blender right in your pot. For a velve-ty sooth soup puree in blender or food processor until smooth. Then strain through a fine mesh sieve if desired. (This will remove the pea skin if bothersome.)

This soup can be served alongside your favourite sandwich cup style or enjoyed as a light lunch with a hearty portion alongside a crisp salad.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    420
  • Saturated
    10g
  • Fat
    15g
  • Cholesterol
    40mg
  • Sodium
    670mg
  • Fibre
    9g
  • Carbohydrate
    55g
  • Sugars
    22g
  • Iron
    19%DV
  • Vitamin C
    61%DV
  • Calcium
    300mg
  • Protein
    18g
  • Vitamin A
    34%DV
  • Vitamin D
    ≥1.5 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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