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Creamy Pea Soup (Lactose Intolerant Friendly)
Makes 6Servings
Prep Time: 10min
Cook Time: 80min
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This hearty winter soup is blended with peas and diced ham to warm any chilly night. Substitute with nutrient-rich fat-free or low-fat lactose-free milk to make it a lactose intolerance friendly option.
  • 1 medium onion (1/2 pound), peeled and thinly sliced
  • 2 celery stalks, thinly sliced
  • 2 carrots, peeled and thinly sliced
  • 4 trimmed leeks (4 ounces), cleaned and thinly cut
  • 5 cloves garlic, crushed
  • 1/8 teaspoon dried thyme
  • 2 bay leaves
  • 5 cups low-sodium chicken stock
  • 4 cups (about 1 pound) frozen peas
  • 4 cups 2% lactose-free milk
  • 1/4 teaspoon nutmeg
  • 1 1/2 cups diced ham
  • salt and pepper to taste
  • croutons (optional)

Place a soup pot over medium heat and add the onions, celery, carrots, leeks, garlic, thyme and bay leaves. Sweat vegetables covered for 10 minutes, stirring regularly. Add the chicken stock and simmer for one hour.

Remove bay leaves and thyme and add frozen peas. When peas are cooked (1-2 minutes), add milk and bring to a boil. Remove from heat and carefully puree in a blender. Add nutmeg and ham cubes and salt or pepper to taste. Ladle soup into bowls and garnish with croutons if desired.

Recipe created by Chef Sanford D'Amato, Executive Chef/Owner, Sanford Restaurant and Coquette Café, Milwaukee, on behalf of 3-Every-Day™ of Dairy

Submitted by: Makers of LACTAID® Brand Products
Nutritional Facts
Calories: 300
Total Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 25 mg
Sodium: 720 mg
Calcium: 25% Daily Value
Protein: 22 g
Carbohydrates: 37 g
Dietary Fiber: 7 g

Nutrient-Rich Recipes

Visit the Nutrient Rich Foods Coalition’s recipe library for ideas on how patients and clients can get more nutrition for their calories by incorporating nutrient-rich foods into meals and snacks.



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