Pea Soup For The Soul (Recipe) (2024)

Pea Soup For The Soul (Recipe) (1)

RECIPE

Feb 23, 2015 13K Views

LEE HOLMES

ADD TO MY RECIPES

Peas really are the bee's knees. Their juice is highly beneficial for people with gluten intolerance, as it repairs the membranes in the small intestine that can precent fats being absorbed. Peas are also rich in protein, fibre, iron and vitamins A, C and B1 (thiamine), which is essential for energy production, nerve function and carbohydrate metabolism. The water-soluble fibre in peas bind with cholesterol and help excrete the baddies from the body, promoting intestinal health.

For this recipe, the sweetness of the soup comes from pre-roasting the garlic bulb in the oven. Simmering the soup on the stove increases the flavour ten-fold; if you're not pushed for time, let it simmer for 15 minutes before blending.

Ingredients

  • 1 garlic bulb (corm)
  • 1/4 cup cold-pressed extra virgin olive oil, plus extra to serve
  • 1 brown onion, diced
  • 3 thyme sprigs, leaves only
  • 4 cups vegetable stock
  • 1 lb 2 oz fresh or frozen peas
  • 1 tablespoon apple cider vinegar
  • Celtic sea salt and freshly ground pepper
  • Handful of parsley leaves, plus extra to serve

Method

  1. Preheat the oven to 200C/400F
  2. Cut the top off the garlic bulb, place on a baking tray, drizzle with 1 tablespoon of the olive oil and bake for 30-35 minutes.
  3. Meanwhile, heat the remaining 2 tablespoons of olive oil in a large saucepan over medium heat and cook the onion and thyme for 5 minutes.
  4. Add the stock, peas, apple cider vinegar, salt and pepper and bring to the boil.
  5. Reduce the heat to low, add the parsley and simmer gently, partially covered, for 5-10 minutes. (Cook for longer if you would like a stronger flavour).
  6. Remove from the heat and place in a blender.
  7. Remove the garlic from the oven and squeeze the garlic cloves out of their skins. Add to the blender and blend until smooth.
  8. Serve sprinkled with the extra parsley leaves and a drizzle of extra virgin olive oil.
  9. Enjoy!

Pea Soup For The Soul (Recipe) (4)

BY LEE HOLMES

Lee Holmes is a Certified Holistic Health Coach (Institute of Integrative Nutrition), Hatha Yoga Teacher and Whole Foods Chef. She is also the author of three best-selling books Supercharged Food, Eat Yourself Beautiful, Supercharged Food for Kids & her latest Eat Clean, Green And Vegetarian. Lee's website www.superchargedfood.com encourages S.O.L.E food; sustainable, organic, local and ethical. It features delicious anti-inflammatory recipes, information, news, reviews and menu planning ideas to make it easy for people to enjoy a satisfying, wholesome and nourishing diet. She created a petition to improve food in hospitals in Australia and as a result a healthier menu has been introduced by the Minister for Health. In addition to passionately creating change at government and policy level, in …

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Pea Soup For The Soul (Recipe) (2024)

FAQs

What does pea soup do for your body? ›

Peas contain heart-friendly minerals including magnesium, potassium and calcium and are also rich in antioxidant nutrients, like vitamin C, as well as phytonutrients including carotenoids and flavanols which are heart protective and support cardiovascular function.

How to make pea soup taste better? ›

Ham, bacon, and sausage all go exceptionally well with peas. One of the most traditional ways of making split pea soup is to flavor it with ham bones. Most recipes include onion, celery, carrots, and potatoes. In the herb department, bay leaves, thyme, mint, marjoram, rosemary, and parsley are all delicious additions.

Why is my pea and ham soup tasteless? ›

The common denominator will probably be meat (ham bones are common), more salt, and pepper to taste. If you want to take a shortcut, you could use bouillon cubes or paste to provide both meaty flavor and salt, though pork is a lot harder to find than chicken or beef. Salt and pepper you can just stir in.

Is split pea soup high in carbs? ›

Split pea soup

Peas are starchy veggies, which means you'll be getting a hefty amount of carbs (26 grams per cup) along with other nutrients like fiber.

Is pea soup OK for kidneys? ›

Beans are in the legume family which includes dried lentils and split peas. Recent research shows the benefits of plant-based foods in the kidney diet. Beans are great for people with kidney disease to enjoy.

Is pea soup good for high blood pressure? ›

All beans and peas can help lower blood pressure due to their high content of fiber, potassium, and magnesium. Canned versions provide the same benefit as fresh, as long as they do not contain added sugar, fat or salt.

What thickens split pea soup? ›

How to Thicken Split Pea Soup. The potato should make your split pea soup perfectly thick and creamy. However, if the soup is still too thin for your liking, you can thicken it up with full-fat cream (though it may alter the flavor a bit) or a cornstarch slurry.

Are split peas the same as green peas? ›

Split peas are the mature form of green peas: the dried seeds of peas are peeled and then split, increasing the surface area of the pea. As a result, split peas don't need to be soaked and cook more quickly than whole peas.

What happens if you don't rinse split peas? ›

Whether you soak or not, split peas should be rinsed, simply to remove dust or dirt. You can also soak them in water to pick them over for stones, but the chances of finding one are slim.

Why does pea soup upset my stomach? ›

Peas, and other legumes, such as chickpeas, beans and lentils, are rich in a group of sugars that are called the raffinose family of oligosaccharides, or RFOs for short. These sugars are not broken down during digestion and therefore reach the colon mostly intact.

Why are my peas still hard in my pea soup? ›

Why Are My Split Peas Not Softening? In this soup, the peas should be soft after about 1 to 1 1/2 hours cooking time. If you take a taste after this time and they haven't softened, your peas are likely stale. Buy a fresh batch before making the soup again.

How do you make pea soup less thick? ›

To make it thinner, reduce the amount of split peas or add more water. Depending on the density of split peas, it may take a while for the vegetables and peas to soften, but you can't really overcook this soup; just stir occasionally and add water if it gets too dry.

Is split pea soup inflammatory? ›

Split peas offer significant levels of protein, iron, zinc, and phosphorus. A diet rich in split peas and other legumes may help reduce cholesterol, hypertension, and the risk of prediabetes, and may also offer significant anti-inflammatory effects.

Is split pea soup OK for Type 2 diabetics? ›

Split pea soup is a classic comfort food with tasty, diabetic-friendly benefits. This heart-warming soup is rich in fiber and potassium with a thick and creamy texture sure to please. Leave out the potatoes and add plenty of chopped fresh celery, carrots, and onions for a belly-satisfying meal.

How many calories are in 1 cup of homemade split pea soup? ›

Split pea soup without meat, homemade (1 cup) contains 34.8g total carbs, 22.9g net carbs, 1.7g fat, 8.7g protein, and 183 calories.

Is pea soup good for bowel movement? ›

Split peas can help ease constipation in several ways. For one, they're teeming with fiber, a must-have nutrient for constipation relief. They're especially rich in soluble fiber, which draws a lot of water into your gastrointestinal tract, helping to make your stool a normal consistency so pooping is more comfortable.

What part of the body are peas good for? ›

Peas are a good source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Other nutrients, such as vitamins A and B and coumestrol, help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.

Why is pea soup so good? ›

Split pea soup is an amazing source of fiber (about 20 grams per 1 1/2 cup of soup when the daily recommended intake is about 25-30 grams daily). Split peas are also not a bad source of vegetarian protein, about 8 grams per 1/2 cup. You also got the added benefits of potassium and folate.

Is pea soup healthy to lose weight? ›

Help with Weight Control

Obesity increases your risk for chronic diseases, such as arthritis and heart disease. You may be able to use pea soup to lose weight or prevent unwanted weight gain. A half-cup of canned, condensed split pea soup, which makes one cup after you dilute it, has about 180 calories.

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