Spring Sugar Snap Pea Shooters

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

April 19, 2013 • 0 comments

 Puree makes eating veggies a snap

It can be so tempting to skip vegetables at lunch. Maybe you have healthy pasta dinner leftovers, but no vegetables to serve on the side. That batch of chicken breasts that you grilled to last all week is protein-packed, but woman cannot live on animal alone. And that all-natural frozen lunch—with it’s clean eating list of ingredients – nope, not a full serving of vegetables there. But if you spend a little time on Sunday to whip up this “salad” puree, it’s very easy to grab a glass, and take in more than a cup of  vegetables. Or serve as a more refined soup, you can strain the puree, losing a bit of the fiber.

Spring Sugar Snap Pea Shooters

1 tablespoon (15 ml) extra-virgin olive oil

1 cup (115 g) thinly sliced sweet onion

1 leek, white part only, thinly sliced

1 stalk celery, thinly sliced (about 2/3 cup, or 63 g)

3 cups (225 g) sugar snap peas, broken in half

2 3/4 cups (650 ml) organic or reduced-sodium vegetable broth

3/4 cup (177 ml) unsweetened or sweetened coconut milk beverage, depending on your preference

1 cup (30 ml) baby spinach (for added color)

1/4 cup (10 g) basil or mint leaves, stems removed

1/4 teaspoon salt

Ground white black pepper, to taste (use sparingly)

1 tablespoon + 1 teaspoon (20 ml) fresh lemon juice

Heat a large pot on medium and add the oil. Add onion, leek and celery and cook gently without browning until softened, about 10 minutes. Add sugar snap peas and cook a few minutes longer, just until peas turn bright green. Remove from heat and add broth, coconut milk, spinach, basil, salt and pepper. Puree in a blender in two batches and add lemon juice. Chill the puree quickly in an ice bath, and then refrigerate to chill completely. Enjoy within 5 days, serving with a lemon wedge, if desired.

Prep time: 20 minutes

Cook time: 20 minutes

Makes 6 servings, 3/4 cup each

Nutrition Facts (per serving, using unsweetened coconut milk): 77 calories, 3 g total fat (1 g saturated fat, 0 g trans fat), 268 mg sodium, 0 mg cholesterol, 11 g total carbohydrate (2 g fiber), 2 g protein, 9% DV iron, 10% DV calcium, 26% DV Vitamin A, 45 % DV Vitamin C.

You might also enjoy:

Chilled Corn Soup with Tomatoes, Avocado & Feta

Bean and Kale Smoothie with Winter Fruit Smoothie

Orange & Beet Salad with Arugula & Pistachios

Curried Cauliflower Recipe

Spring Sugar Snap Pea Salad in a Glass

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: April 19, 2013

• Yield: 3/4 cup (6 Servings)
• Prep: 20 mins
• Cook: 20 mins
• Ready In: 40 mins

A twist on the classic salad, this sugar snap pea salad in a glass is delicious and easy to prepare with added spinach, celery, and basil.

Ingredients

• 1 tablespoon (15 ml) extra-virgin olive oil
• 1/2 sweet onion thinly sliced (about 1 2/3 cups, or 270 g)
• 1 leek white part only, thinly sliced
• 1 stalk celery about 2/3 cup, or 63 g
• 3 cups (225 g) sugar snap peas broken in half
• 2 3/4 cups (650 ml) organic or reduced-sodium vegetable broth
• 3/4 cup (177 ml) coconut milk beverage
• 1 cup (30 ml) baby spinach for added color
• 1/2 cup (20 g) basil leaves stems removed
• 1/4 teaspoons salt
• Ground white black pepper to taste (use sparingly)
• 1 tablespoon + 1 teaspoon (20 ml) fresh lemon juice

Instructions

1. Heat a large pot on medium and add the oil. Add onion, leek and celery and cook gently without browning until softened, about 10 minutes. Add sugar snap peas and cook a few minutes longer, just until peas turn bright green. Remove from heat and add broth, coconut milk, spinach, basil, salt and pepper. Puree in a blender in two batches and add lemon juice. Chill the puree quickly in an ice bath, and then refrigerate to chill completely. Enjoy within 5 days, serving with a lemon wedge, if desired.
   

• Cuisine: Vegetarian
• Course: Soup
• Skill Level: Beginner