Fruits and Veggies - Fresh Canned Frozen

Powerful Pea Soup

Power pea soup

From the Strive for Five at School! Resources

Adapted from an old family recipe

Yield: 12
Portion: 1/2 cup (125 mL)
Cost per serving: $0.29


1/2 cup (125 mL)onion, chopped
1 tbsp (15 mL) non-hydrogenated margarine
1 tbsp (15 mL) canola oil
4 cups (400 g) peas, fresh or frozen
2 cups (500 mL) water
1/4 tsp (1 mL) chicken bouillon powder
1 x 12-oz can (1 x 370-mL can) 1% evaporated milk
1 cup (250 mL) 1% milk
1/4 tsp (1 mL) pepper

1 Melt the margarine with the oil over low heat. Add the onion and sauté until soft.
2 Put 1/2 cup (125 mL) of the peas aside to be added after the soup has been puréed. Add the remaining peas to the onions.
3 Add the water and chicken bouillon powder. Simmer the mixture until the peas are soft.
4 Purée the soup in batches in a food processor or blender. Return to the pot and stir in the 1/2 cup (125 mL) of whole peas.
5 Add the evaporated milk and 1% milk and the pepper. Blend well.
6 Serve in bowls or mugs with a whole-wheat roll or bread to make this high-protein and high-fibre soup a complete meal.

Tip: A variety of vegetables, fresh or frozen, may be substituted for the peas (e.g., carrots, broccoli, or carrots with parsnips). The chicken bouillon powder provides the sodium in this soup recipe. No extra salt is needed. If possible, use low-salt bouillon powder, which contains about 25% less sodium than regular bouillon powder. Bouillon packets or cubes may be used instead of bouillon powder. Each packet of bouillon contains 1 1/2 tsp (5 g) of bouillon. If using bouillon cubes, crumble the cube and measure accordingly.

Did You Know?

Peas …

  • belong to the vegetable family known as legumes, whose plants produce pods with enclosed seeds. 
  • are a good source of vitamins A and C, thiamine, folate, iron, and phosphorus. In addition, they are rich in protein, carbohydrates, and fibre, and are low in fat.
  • that are frozen retain their colour, flavour, and nutrients better than canned peas and are lower in sodium. They are in ready supply year-round. 
  • can be cooked by using a small amount of water. The less liquid that is used, the less vitamin C that is lost.