Pea And Roasted Garlic Soup

Pea And Roasted Garlic Soup

1 hour

Serves 4

Quick Budget

Nutritional information

PER SERVING (4) 246 kcalories, 17g protein, 32g carbohydrates, 13g fat, 7g saturated fat, 19g fibre, 12g sugars, 1.02g sodium

Nutrition - as well as the nutritional value of the Peas this recipe contains: B complex vitamins, vitamin C, beta carotene, calcium, manganese, selenium and antioxidants allicin and quercitin.


4 heads of garlic

2 onions peeled and roughly chopped

50g butter

1 tbsp olive oil

1 kg frozen peas

1 ltr good vegetable stock

Sea salt and freshly ground black pepper to taste

Creme Fraiche and chopped chives to serve (optional)


Wrap the garlic in foil and roast at 180oC for 40 mins or until soft. Fry the onion in butter and oil for approx 3 mins until soft. Add the frozen peas and coat in the oil and butter mixture. Add the stock and bring to the boil, reduce the heat and simmer for 5 mins. Bring the garlic out of the oven and leave to cool for 5 mins ,cut the top off and squeeze the soft roasted garlic into the pea soup, puree roughly.
Serve with dollops of creme fraiche and chopped chives.

Serves 4.


The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)