A hearty green pea soup is exactly what I would love to start the season with! Whoever said vegans don’t get enough protein weren’t thinking right. Because these green peas can pack a punch and deliver most beneficial nutrients. Green peas are very low in Saturated Fat, Cholesterol and Sodium. And they are also a good source of Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Thiamin and Manganese.
Green peas are considered to be an environmentally friendly food because pea crops are known to provide the soil with important benefits. They take nitrogen gas from the air and convert it into more complex and usable forms, increasing nitrogen content in the soil making it more fertile. Once peas are extracted, the plants easily crumble down and mix with the soil fertilizing it even more.
The best way to enjoy peas is if course to eat them raw. They are great in school lunch boxes or as healthy office snacks. With the soup season coming up, what I have here is my most favorite lightly cooked, delicious vegan pea soup… that is if you eliminate the yoghurt. I hope you enjoy it just as much as my family does.
You will need:
2 cups fresh shelled or frozen peas
2 cups vegetable stock (low sodium, organic)
1 cups filtered water
½ an onion
A few sprigs of cilantro to garnish
A few sprigs of mint leaves
A few sprigs of parsley
¼ cup fresh chives, chopped (for garnish)
2 tablespoons coconut oil
2 teaspoons sea salt
½ teaspoon ground black pepper
A dollop of yoghurt or sour cream if you are quasi paleo
And here is how you make it.
Heat the coconut oil in a saucepan and gently sauté the onions until they become transparent. Add the vegetable stock and water and bring it to a boil. Add the peas and cook for a maximum of three minutes. Fresh peas might take two extra minutes.
Switch off the heat, add the rest of the ingredients except the cilantro and yoghurt. Once it cools a little blend the soup in a blender in two or three batches and puree it until it reaches a creamy texture.
Now go ahead and serve into bowls and garnish it with cilantro and the dollop of yoghurt. I go with anything that stimulates my creativity. Like I love throwing in toasted almond slices, herbs, a sprinkle of cayenne pepper, toasted pumpkin seeds or caramelized onion. Don’t forget to comment if you made it or have a different version!