About the Recipe
You can never go wrong with pea soup. Its easy, comforting and every so tasty. A true bowl of goodness. It can be made in a large batch and frozen so that you have spare portions for quick options.
- Sunni Patel, PhD
Green peas pack a punch in terms of both fibre and protein. The prebiotic fibre from the peas (and cabbage) help support the microbiome for good gut-health. Not forgetting prebiotic fructan from the leeks too.
With 5g of protein in every 100g, the peas alone in this soup gives just over 9g of protein for each serving.
1 leek (sliced)
100g green cabbage (sliced)
1 tsp garlic (minced)
750g frozen green peas
1L vegetable stock
30g fresh mint leaves
250ml oat milk/ plant cream
250g cooked frozen peas
Oat crème fraiche
200g new potatoes
1 tbsp olive oil
1 tbsp dried rosemary
Sauté the sliced leek, cabbage and garlic in stock pot until softened and translucent on a medium heat with 2 tbsp olive oil.
Add the peas with vegetable stock, mint and oat milk/plant-based cream, and simmer for 20 minutes with the pot covered.
In an air fryer (200°C for 20 minutes) or oven (200°C for 40 minutes) bake some potatoes cut in halves coated in a tbsp of olive oil and dried rosemary.
Blend with a hand-blender or in a jug-blender to your preferred consistency (you may need to add some water if you prefer a thinner soup).
Season to taste with salt and pepper.
Stir through the cooked peas .
Serve with a slice of lemon and a drizzle of oat crème fraiche (25g watered down with 2-3tbps of water).