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Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs⏱ 30 min total
Recipes

Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs

Per 1 serving · 586 g · 10 ingredients

Calories
385
19%
of a 2,000 cal day
  • Protein
    17g
    17% of calories
  • Carbs
    53g
    54% of calories
  • Fat
    13g
    29% of calories
Portion

At a glance

One serving of Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs (586 g) has 385 calories, with 17 g of protein, 53 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (34% DV), dietary fiber (37% DV) and Vitamin A (21% DV). Keep an eye on sodium and saturated fat, which provide 60% and 22% of the daily value.

Per 100 g
66cal
low energy density
Protein per 100 cal
4.4g
Net carbs
42g
carbs minus fiber
Fiber
10g
9.4 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Dietary fiber37%
  • Vitamin A21%
  • Vitamin C68%
  • Vitamin K90%
  • Thiamine39%

Good source of

10–19% of the daily value

  • Riboflavin (B2)18%
  • Vitamin B1210%
  • Choline11%
  • Calcium16%
  • Selenium13%

Watch

20%+ of the daily value

  • Sodium60%
  • Saturated fat22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min
  1. 1

    Heat half of the olive oil in a large saucepan over low to medium heat. Add the diced onion and cook gently for 10 minutes until softened and translucent.

  2. 2

    Add the diced potatoes and vegetable broth to the saucepan. Bring to a boil, then simmer for 5 minutes. Add the peas and continue to simmer for another 5 minutes, or until the vegetables are cooked through.

  3. 3

    Remove about a quarter of the vegetables from the soup and set aside. Add the parsley to the saucepan and blend the remaining soup until smooth using a hand blender, food processor, or blender.

  4. 4

    Return the reserved vegetables to the saucepan and season with salt and pepper to taste.

  5. 5

    Toast the bread and pulse in a mini-blender or food processor just once or twice to create large, chunky breadcrumbs, being careful not to overprocess.

  6. 6

    Heat the remaining olive oil in a small frying pan over high heat. Add the breadcrumbs and cook, stirring constantly, until golden brown. Remove from heat and let cool.

  7. 7

    Once the breadcrumbs have cooled slightly, crumble in the blue cheese and toss to combine. Ladle the soup into bowls and top each portion with the blue cheese breadcrumbs. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (586 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A187 μg
21%
Vitamin C61 mg
68%
Vitamin D0.1 μg
0%
Vitamin E1 mg
8%
Vitamin K108 μg
90%
Thiamine0.5 mg
39%
Riboflavin (B2)0.2 mg
18%
Niacin4 mg
28%
Vitamin B61 mg
50%
Folate (B9)115 μg
29%
Vitamin B120.2 μg
10%
Pantothenic acid2 mg
33%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium160 mg
16%
Iron4 mg
48%
Potassium1,014 mg
22%
Magnesium83 mg
20%
Phosphorus286 mg
41%
Zinc2 mg
20%
Copper0.4 mg
39%
Manganese1 mg
41%
Selenium7 μg
13%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene27 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,848 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.3 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine0.4 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.3 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol32 μg—
Serine1 g—
Starch31 g—
Sucrose7 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 60.1 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 385 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs?

One serving of Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs (1 serving) has 385 calories, which works out to 66 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs?

1381 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pea, Potato & Parsley Soup With Blue Cheese Breadcrumbs?

9.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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