Category Archives: Soup

Chilled Garden Pea Soup – Gluten Free

Ok, it is just too darn hot..again. I am not a huge summer fan as I don’t generally do well in heat. I would rather be in a climate controlled environment (allergen free – thank you very much). Fall is probably my favorite time of the year. Generally, I am less likely to have soups in the summer but being a big soup lover, the heat doesn’t necessarily stop me. I have been keeping my menus around 500 calories for dinner and tonight, I wanted soup. So, along with a roasted chicken thigh and a baked potato, this chilled soup was a welcomed addition. Best part, it took about 5-10 minutes to make. This recipe makes 2 servings at about 180 calories a bowl.



2 cups (one can) Garden Vegetable Broth (I used College Inn because that is what I had)

1 tablespoon of unsalted butter

1 small onion (About 1/4 cup total), sliced

8 oz of frozen peas (no thawing required)

1/8th teaspoon dried tarragon

1 tablespoon of fat-free half and half (optional, not necessary)


  1. Saute sliced onion and tarragon in butter until it starts to get slightly golden (about 5 minutes).
  2. Add onions, peas, vegetable broth and half and half to a blender. Blend until smooth.
  3. Chill in refrigerator until ready to serve (It should be cold because your peas were frozen but the colder the better)
  4. Optional step (I didn’t do this because I liked the texture), strain soup into bowls before serving for a smoother soup.
  5. Optional step (I also didn’t do) Garnish with sour cream. I just topped with a sprig of parsley.


1 serving:

  • Calories: 183
  • Calories from Fat 56
  • Total Fat: 6.21g
  • Cholesterol 16mg
  • Sodium 726mg
  • Potassium 221 mg
  • Total Carbohydrates: 25.84 g
  • Dietary Fiber 5.2 g
  • Sugars 12.1 gram
  • Protein 6.54 grams
  • Vitamin A  47%
  • Vitamin C 38%
  • Calcium 4 %
  • Iron 10 %


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Filed under Gluten Free/ Gluten Free Suggestion, Soup, Vegetarian