Spinach and green pea soup

This soup is a delicious way to eat your green vegetables. Serve it with a tuna sandwich prepared with whole wheat bread for a balanced dinner.

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  • 4 green onions, chopped
  • 3 cloves garlic, finely chopped
  • 1 large baking potato, peeled and diced (about 1 1/2 cups/375 ml)
  • 1/4 tsp (1 ml) salt
  • 1/8 tsp (0.5 ml) ground nutmeg
  • 1 1/2 cups (375 ml) vegetable broth or chicken with reduced sodium content
  • 1 package (227 g) spinach
  • 1 cup (250 ml) green peas frozen, thawed
  • 2 cups (500 ml) of milk
  • 2 tbsp (30 ml) freshly squeezed lemon juice
  • Peppery
  • 1/4 cup (50 ml) plain yogurt 2 %
  • 3 tbsp (45 ml) chives, basil, or
  • fresh mint, chopped


In a saucepan, combine green onions with garlic, potatoes, salt, nutmeg and broth; bring to a boil over high heat. Cover, reduce to medium-low heat and boil 5 to 10 minutes, or until potatoes are almost tender.

Meanwhile, cut the spinach stems. Stir in spinach and peas to soup; cover and boil 5 minutes, or until spinach is tender.

Using a hand blender, purée to a smooth consistency, directly into the saucepan, or transfer to the food processor in portions. Return to pot if necessary. Add milk and heat over low heat, stirring, for 2 to 3 minutes, or until steamed (avoid boiling). Add the lemon juice, stirring constantly; season to taste with salt and pepper.

In a small bowl, mix yogurt with basil, mint or chives. Serve the soup with a ladle in warmed bowls and add a spoonful of the herb yogurt mixture; stir lightly.

For the puree soups to have the best texture, it is preferable to use oblong baked potatoes instead of new potatoes.

Be sure to rinse the spinach thoroughly to remove any trace of sand and to shake it to remove excess water (no need to dry it out) before handling it.

To speed up the preparation, you can use about 6 oz (175 g) baby spinach (6 cups/1.5 l) well packed down. Using young spinach, you won’t have to cut the stems.

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