Creamy Courgette, Pea & a Hint of Chilli

Pea soup goes back a long way. The Ancient Greeks used to eat it on the streets of Athens so we thought it was time we brought this bright green classic back to lunchtimes. We’ve blended courgettes with sweet garden peas, added nutty cannellini beans for a bit of body, fragrant basil for flavour and a hint of chilli for a fiery final kick. It’s as light and creamy as it is filling and worthy of revival any day of the week.

 

  • VEGAN FRIENDLY
  • 3 OF YOUR 5-A-DAY
  • 12G SOURCE OF PROTEIN
  • HIGH IN FIBRE
  • UNDER 260 CALORIES
  • SUITABLE FOR HOME FREEZING
Calories 13% of RI*
Fat 14% of RI*
Saturates 13% of RI*
Sugars 15% of RI*
Salt 26% of RI*

Health benefits

peas

Peas are rich in nutrients like iron, phosphorus, minerals and B vitamins.

courgette

Courgettes provide useful amounts of immune system-boosting vitamin C, and significant levels of potassium, which is key to controlling blood pressure.

chilli

Chili pepper contains an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties.

Ingredients

BOL Vegetable Stock (Water, Carrots, White Onions, Salt, Leeks, Red Onions, Garlic, Kaffir Lime Leaf, Spring Onions, Fennel, Coriander, Bay Leaf Infusion (Water, Bay Leaf), Black Pepper, White Pepper), Courgette (26%), Peas (15%), Diced Potatoes, Cannellini Beans (7%), White Onions, Spinach, Basil, Coconut Cream, Garlic, Lemon Juice, Rapeseed Oil, Sunflower Seeds, Salt, Bicarbonate of Soda, Ground Black Pepper, Crushed Chillies 

Nutrition information

per 100g Per BOL RI* per BOL
Energy (kj) 211 1055 13%
Energy (kcal) 51 253 13%
Fat (of which saturates) 2.0
0.5
10.0
2.5
14%
13%
Carbs (of which sugars) 4.0
2.7
20.0
13.5
8%
15%
Fibre 3.7 18.5 -
Protein 2.4 12.0 24%
Salt 0.31 1.55 26%
Folate* 19μg (10%†) 95μg 48%

*Reference intake (RI) of an average adult (8400kJ/2000kcal)