Fresh Pea and Watercress Soup

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iStock_000015574779SmallFresh Pea and Watercress Soup

This vibrant spring soup can be served either warm or cold.

Serves 4


2 tablespoon canola oil
1 large shallot, chopped
salt and pepper, to taste
2 tablespoons whole wheat pastry flour or unbleached white flour
1 1/2 cups vegetable stock
1 1/2 cups low fat milk or soy milk
4 cups of fresh shelled peas or 2 16-ounce bags frozen peas, thawed
1 small bunch watercress, leaves only, chopped coarse
1/2 cup chopped parsley
1/4 cup plain greek yogurt, optional


1. Heat oil in a large soup pot over medium heat. Add shallots and sauté for 5 minutes, or until soft but not browned

2. Add the flour, stirring constantly, for 1 minute. Whisk in the vegetable stock until the flour is well combined. Add the milk and bring to a strong simmer.

3. Add the peas, watercress and parsley. Cover and simmer for 10 minutes.

4. Working in small batches, puree the soup in a food processor until smooth. Add a dollop of plain yogurt, if desired, and serve hot or chilled.


Copyright©Heather Carey, M.S.2013

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