Free Healthy Recipe - Pea soup

Dairy free, Low fat, Low GI

Copyright John Paul Urizar

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.

2 litres vegetable stock, fresh
2 stalks celery, finely chopped
2 carrots finely chopped
1 tbsp mint, chopped
2 cloves garlic
1 large onion, finely chopped

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

Scale recipe to serves

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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