07

Pea Soup

Prep Time:

10 Minutes

Cook Time:

20 Minutes

Serves:

4 Servings

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.

Ingredients

  • Olive oil

  • 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

       To serve:

  • 250g cooked frozen peas

  • Oat crème fraiche

  • Lemon

  • 200g new potatoes

  • 1 tbsp olive oil

  • 1 tbsp dried rosemary

Preparation

Step 1


Sauté the sliced leek, cabbage and garlic in stock pot until softened and translucent on a medium heat with 2 tbsp olive oil.



Step 2


Add the peas with vegetable stock, mint and oat milk/plant-based cream, and simmer for 20 minutes with the pot covered.



Step 3


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.



Step 4


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).



Step 5


Season to taste with salt and pepper.



Step 6


Stir through the cooked peas .



Step 7


Serve with a slice of lemon and a drizzle of oat crème fraiche (25g watered down with 2-3tbps of water).