These often overlooked emerald gems shine in our Spring Fresh Pea Soup
Spring Peas These emerald gems shine in our Spring Fresh Pea Soup.
Peas are like the Rodney Danger field of legumes— they “don’t get no respect.” But they’re a real nutritional heavyweight. They’ve got a generous amount of protein, quite a bit of vitamin A, plus calcium, potassium, choline, and a nice helping of lutein and zeaxanthin, two essential nutrients for eye health. Peas themselves have a whopping 9 grams of fiber per cup, making them a fiber superstar. Luscious, relatively low in calories, high in fiber, and very filling, this soup is the poster child for healthy comfort food.
You might wonder how it could be possible to make a great pea soup without the hambone. But the sad fact is that humanely raised, pastured pork is hard to find—and the treatment of factory farmed pigs is almost too cruel to contemplate. So we decided to just ditch the hambone in this updated version, and, trust me, you won’t miss it. — Dr. Jonny
Spring Fresh Pea Soup
Serves 4 Made with fresh peas, this light and lovely soup is a nutrient- loaded, super- fresh alternative to traditional split pea soup with ham.
1 Tbs. olive oil or ghee
¾ cup finely chopped spring onions ( or leek or sweet onion)
3 cups low- sodium vegetable broth
⅓ cup plain Greek yogurt ( or coconut yogurt)
2 Tbs. minced fresh chives
2 Tbs. minced fresh mint
1 Tbs. fresh- squeezed lemon juice
1 small clove garlic, minced
1 lb. shelled fresh sweet peas ( or frozen baby peas)
Salt and fresh ground pepper, to taste
¼ cup pastured or organic cream ( or evaporated coconut milk)
1. Heat oil or ghee in soup pot over medium heat. Add spring onion, and cook 3– 4 minutes until just beginning to soften. Add broth, increase heat to high, and bring to boil. Reduce heat, cover, and simmer about 8 minutes, or until onions are very tender.
2. While onions are cooking, mix together yogurt, chives, mint, lemon juice, and garlic in small bowl, and set aside.
3. Add peas, salt, and pepper to broth mix, return to a boil, reduce heat, and simmer until peas are tender, about 3 minutes.
4. Purée soup until very smooth using an immersion blender, regular blender, or food processor. Return to low heat, and mix in cream. Adjust seasonings, if necessary, and serve each bowl with a generous dollop of the yogurt garnish.
Per serving: 170 cal; 8g prot; 5g total fat ( 1.5g sat fat); 22g carb; 5mg chol; 250mg sod; 7g fiber; 8g sugars