Lettuce, pea & rocket soup
Savor the fresh flavors of spring with this Lettuce, Pea & Rocket Soup! Made with butter-sautéed leeks, vibrant lettuce and arugula, and blended with vegetable broth and sweet peas, this healthy and delicious soup is seasoned to perfection with fresh parsley, macadamia nuts, and your choice of salt and pepper. Perfect as a light lunch or a starter, it's a bowl of green goodness that you'll love.
- 14 May 2025
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Lettuce, pea & rocket soup is a delightful and nutritious dish, perfect for any season. This vibrant green soup is packed with fresh vegetables and is easy to prepare with simple ingredients. Whether you're looking for a light lunch option or a healthy starter, this soup is sure to satisfy your taste buds.
Ingredients:
Instructions:
- Slice the leek thinly, using the white and light green parts.
- Roughly chop the lettuce and arugula.
- Measure out the vegetable broth.
- If you’re using fresh peas, shell them; if using frozen, no need to thaw.
- Chop the fresh parsley.
- Roughly chop the macadamia nuts.
- In a large pot, melt the butter over medium heat.
- Add the sliced leek and sauté for about 5 minutes until soft and translucent.
- Add the chopped lettuce, arugula, and vegetable broth to the pot.
- Stir well and bring to a boil.
- Once boiling, lower the heat to a simmer and cook for about 10 minutes.
- Add the peas and cook for another 5 minutes.
- Remove the pot from the heat.
- Use an immersion blender to blend the soup until smooth. Alternatively, blend the soup in batches in a stand blender, being careful of the hot liquid.
- Return the blended soup to the pot.
- Stir in the chopped fresh parsley.
- Season the soup with salt and pepper to taste.
- Sprinkle with the chopped macadamia nuts just before serving for a delightful crunch.
- Ladle the hot soup into bowls.
- Optionally, you can add a dollop of crème fraîche or a drizzle of olive oil for extra richness.
Tips:
- To clean the leek, trim the root end and the tough dark green tops, then slice in half lengthwise. Rinse under running water to remove any dirt or grit.
- Use a high-quality vegetable broth for the best flavor. Homemade broth is ideal, but store-bought works well too.
- Blanch the peas before adding them to the soup for a brighter green color and a sweeter taste.
- If you prefer a creamier texture, you can add a splash of cream or a spoonful of yogurt before blending the soup.
- Toast the macadamia nuts lightly before adding them to the soup for a richer flavor.
- Season the soup gradually, tasting as you go to ensure the perfect balance of flavors.
This Lettuce, pea & rocket soup not only provides a burst of fresh flavors but also offers a wholesome meal packed with nutrients. Its rich green color and smooth texture make it an appealing dish for any occasion. Enjoy this soup hot with a side of crusty bread or as a refreshing cold soup in the warmer months.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 250kcal | 13% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 6g | 16% |
| Sugar 7g | 7% |
| Fat | |
| Fat 16g | 19% |
| Saturated 5g | 17% |
| Cholesterol 18mg | - |
| Vitamins | |
| Vitamin A 520ug | 58% |
| Choline 44mg | 8% |
| Vitamin B1 0.41mg | 34% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 2.05mg | 13% |
| Vitamin B6 0.33mg | 19% |
| Vitamin B9 130ug | 32% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 33mg | 36% |
| Vitamin E 0.83mg | 6% |
| Vitamin K 270ug | 227% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.26mg | 29% |
| Iron, Fe 3.76mg | 34% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 130mg | 11% |
| Potassium, K 510mg | 15% |
| Selenium, Se 3.03ug | 6% |
| Sodium, Na 810mg | 54% |
| Zinc, Zn 1.02mg | 9% |
| Water | |
| Water 410g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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