These of­ten over­looked emer­ald gems shine in our Spring Fresh Pea Soup

Better Nutrition - - CONTENTS -

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

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