Sweet Green Pea Soup

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Perfect if you or someone in your family has been placed on a salt-restricted diet. Using the liquid in the can- no salt added!- ensures you capture all of the sweet pea flavour.

Tags: Intermediate, 30 mins, Soups & Stews, Vegetables, President's Choice Blue Menu, Low Fat, Low Sodium, Vegetarian
Serves: 4
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 18  minutes
Total: 33  minutes

Additional Information


2 tsp (10 mL) PC 100% Pure Safflower Oil
1 onion, diced
1 stalk celery, chopped
1 can (398 mL) PC Blue Menu Small Sweet Tender Peas
3 green onions, chopped
1 1/2 cups (375 mL) water
2 tsp (10 mL) ground PC Seafood Seasoning Grinder
2 cups (500 mL) packed PC Organics Baby Spinach
1/4 cup (50 mL) PC Blue Menu Finesse Plain Yogurt


  1. In medium saucepan, heat oil over medium-low heat. Stir in onions and celery. Cover and cook for 8 to 10 minutes, stirring occasionally, or until softened.
  2. Stir in peas with liquid, green onions, water and grinder. Cover and bring to a boil. Lower heat to simmer; cook covered for 5 minutes. Remove from heat. Stir in spinach. Carefully pour half of the hot mixture into blender. Cover blender. Holding blender lid with a kitchen towel, pulse blender on and off five times, then blend on HIGH for 1 minute. Transfer to bowl or clean saucepan. Repeat with other half of soup.
  3. Pour into four warmed soup bowls. Top each serving with a dollop of yogurt; swirl into soup. If desired, garnish with fresh chives and serve with PC Blue Menu Whole Grain Baguette.


Chef's Tips

In the summer, serve this soup chilled.

Nutritional Information

Per 1 cup (250 mL) serving:
Calories 90 Cal
Fat 2.5 g
Sodium 85 mg
Carbohydrate 13 g
Fibre 3 g
Protein 4 g
Source of fibre