Free Healthy Recipe - Pea soup

Dairy free, Low fat, Low GI

Split green peas are cheap to buy and have an extremely low GI of 22. Cook them up in stock with a few veggies and spices and you have a very hearty, energy boosting soup the whole family can enjoy. Pea soup is usually cooked in with a ham bone but this can make the soup too salty. Using smoked paprika helps to replicate the flavour without diminishing the health value.

Make sure to use a fresh vegetable stock, homemade or from the deli. Packet stocks are usually full of unnecessary preservatives and artificial flavours.

Ingredients

1 cup split green peas

2 litres vegetable stock, fresh

2 stalks celery, finely chopped

2 carrots finely chopped

1 tbsp mint, chopped

2 tbsp tea or olive oil

2 cloves garlic

1 large onion, finely chopped

½ tsp smoked paprika

2 tsp dry roasted cumin seeds

sea salt and black pepper

Method

Rinse the peas thoroughly in a strainer. Add the peas to a pan with the veggie stock, celery and carrot. Bring to the boil and reduce the heat to simmer for 30 - 40 minutes.
Heat the oil in a pan and sauté the garlic, onion, paprika and cumin seeds for 5 - 7 minutes until soft and golden. Remove from the heat and place in a blender with the pea mix and process until smooth. Stir through the mint, season and serve.

Note: To smarten up the soup's appearance and increase its digestibility, serve it with a spoonful of natural yoghurt and a small pinch of cayenne pepper.

Makes 4 servings

Prep Time:	5 mins
Cooking Time:	60 mins
Ready in:	65 mins
Suitable for:
Dinner, Lunch, Soup

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Nutritional Information - Per Serve
Kj	1148 kj
Calories	274 kcal
Fat	10.3 g
Saturated Fat	1.4 g
Total Carbohydrate	29.3 g
Total Protein	13.2 g
Fibre	7.5 g

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