This vegan spring pea soup recipe is so refreshingly light and easy to make. As the weather warms and spring produce is abundant, it is the perfect time to make such a delicious soup. This soup is delicious served hot or cold. It’s like a bright light taste of spring. The key nutrients of peas are also highlighted in this recipe.
KEY NUTRIENTS OF PEAS:
Protein | Fiber | Polyphenol Antioxidants | Potassium | Vitamin B | Iron | Zinc
HEALTH AND BEAUTY BENEFITS OF PEAS
Peas provide the body with protein, vitamins, and minerals. Peas prepared on their own are naturally cholesterol-free. They help support a heart-healthy eating plan, because they are naturally high in potassium and fiber. The fiber content not only helps control weight, but also supports a healthy gut microbiome.
Peas are perfect for vegetarians and vegans because they provide the body with adequate plant-based protein. Protein is important for strong hair and nails. Peas contain saponin, which has anti-inflammatory properties. That is why this vegan spring pea soup recipe is so nourishing for your body.
One cup of peas contains 7.9 grams of protein and 30% of one’s dietary fiber intake. Vitamin B1, thiamine, helps support the nervous system and cell repair. The phytochemicals also help prevent DNA damage, another bonus beauty benefit.
The fiber in unprocessed plant foods, including legumes, is known to reduce the risk of cancer, specifically of the large intestines. Fiber also makes legumes a slow-releasing, low-GI food, important for stabilizing blood sugar levels. In addition, fiber reduces the risk of cardiovascular disease, partially by drawing cholesterol out of the body. (1)
You can read more about the benefits of peas here.
RECIPE KEY NUTRIENTS
Protein | Polyphenols | Antioxidants | Potassium | B vitamins | Iron | Zinc | Fiber
VEGAN SPRING PEA SOUP RECIPE
- 2 tablespoons extra virgin olive oil
- 4 cups vegetable broth
- 2 medium onions, chopped
- 3 1/2 cups fresh or frozen peas
- 2 celery stalks, chopped
- A handful of fresh mint
- 2 garlic cloves, finely chopped
- 1/4 cup parsley, chopped
- Salt and pepper to taste
- 1/4 cup dairy-free milk
Heat the olive oil in a large pot on medium-high heat. Add in onion, celery, and garlic, sauté for 5 minutes, stirring frequently.
Add in the vegetable stock. Bring to boil. Once the stock is boiling, add in fresh or frozen peas. Reduce the heat to simmer and put the lid on the pot. Simmer for 15 minutes.
Add in the milk and season with salt and pepper to taste. Next, add in the mint and parsley. Simmer for 5 minutes. Remove from heat.
Using either a hand immersion blender or regular blender, blend until smooth. You can serve hot or transfer to the refrigerator to chill. Garnish with additional mint, if desired.
Note: Please note ‘Tips’ above for suitable substitutions, storage advice, and more!
If you make this vegan spring pea soup recipe, let me know in the comment section below. I would also love to hear what you think, or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva