Green pea soup recipe

Give peas a chance

Peas are a common sight on our plates, whether in a pea soup recipe or another dish. As such, we tend not to give them much thought. However, the plant is more interesting than you might expect. Although we think of the pea as a vegetable, it’s technically a legume. That puts it in the same family as peanuts, chickpeas, and lentils. Native to the Mediterranean region, evidence suggests they were one of the first plants that humans domesticated. And it’s possible that people were eating the wild versions as far back as the Neolithic age.

Fresh green peas were introduced to Europe around the 17th century, and people considered them something of a luxury. However, it was an amateur plant breeder from the UK named Thomas Edward Knight who developed the world’s first sweet-tasting pea in the 18th century. Thanks to him, garden peas – like those in this pea soup recipe – are also called English peas.

Perhaps the pea’s most impressive claim to fame is the role it played in Gregor Mendel’s discovery of the principles of heredity.(1) In the mid-1800s, Mendel grew an astonishing 10,000 pea plants and tracked how their characteristics were inherited. Long before scientists discovered the existence of genes and DNA, Mendel showed how traits passed down from parent plants to their offspring. Not only that, but he also found that these characteristics could be dominant or recessive. Such ideas later contributed to theories like natural selection.

This being a pea soup recipe, we should also mention how the term ‘pea-souper’ is sometimes used to describe smog.(2) It specifically refers to thick, yellowish smog caused by air pollution from coal smoke in 19th century London. Thankfully, that’s not something we have to worry about nowadays!

The health benefits of the humble pea

You remember all those times your parents told you to eat your peas? Well, they were right! Peas are surprisingly nutritious, meaning that tucking into this pea soup recipe could bring you a wealth of potential benefits.

For starters, peas are bursting with numerous key vitamins and minerals. These include vitamins C and K, folate and thiamine, as well as iron, manganese and phosphorus. On top of which, they’re chock-full of fibre and potent antioxidant plant compounds. What’s especially notable about peas is that they’re a fantastic source of plant-based protein too.

So, how do all these nutrients support our wellbeing? First, pea protein contains all the essential amino acids and supports muscle health.(3) Meanwhile, pea fibre can have a beneficial impact on your digestive health by nourishing the good bacteria in your gut.(4) Eaten together, protein and fibre increase feelings of fullness and reduce appetite. Enjoying this pea soup recipe may therefore also aid healthy weight management.

Pea fibre might additionally support blood glucose control by slowing the digestion of carbohydrates and preventing spikes in blood sugar.(5) This is important because hyperglycaemia can cause damage to the nerves, eyes, kidneys, and heart.

But that isn’t the only way that treating yourself to this pea soup recipe could benefit cardiovascular health. Peas are rich in several minerals that help to lower blood pressure, such as potassium, magnesium, and calcium.(6) Furthermore, the fibre in legumes like peas may lower levels of ‘bad’ LDL cholesterol, reducing the risk of heart attack and stroke.(7) Finally, the vitamin C and other antioxidants in peas can protect our cells against oxidative stress.(8) This lessens the risk of developing numerous chronic health conditions, heart disease being just one example.

How to make this green pea soup recipe

Ok, let’s get into the details of how to create this pea soup recipe. First, melt two tablespoons of vegan butter in a saucepan, along with a couple of teaspoons of avocado oil. Add your chopped spring onion, celery, yellow pepper, and garlic cloves, then sauté for about five or six minutes on a low to medium heat.

After that, pop in two cups of green peas. It wouldn’t be a green pea soup without them! Both fresh and frozen peas are fine, as they have pretty much the same nutritional value. So feel free to use whichever is most convenient for you. Pour 500ml of vegetable stock into the pot and simmer the mixture for about 25 minutes.

Here’s where we add the secret ingredient in this green pea soup recipe! Sprinkle two teaspoons of alfalfa powder into the saucepan, followed by a pinch or two of black pepper to taste. Then in goes the full-fat coconut milk and another tablespoon of vegan butter. These ingredients help ensure your pea soup recipe has a gorgeously creamy texture.

Give the mixture a good stir before tasting it. You can add a little salt, more pepper, or any other seasonings you like here to achieve your desired flavour. Next, transfer the mix to a blender and blend until it’s beautifully green and velvety smooth. If you find that it’s too thick, pop in a splash more coconut milk and blend again.

Once you’re happy with the texture, spoon the soup into serving bowls and garnish with a dash of black pepper. This adds both flavour and colour contrast. Decorate the bowls with a few fresh mint leaves and your green pea soup recipe is ready to enjoy!

The magic of mint

The mint leaves that top off this pea soup recipe are a wonderful way to add freshness to the dish. But that’s not all. This aromatic plant also brings some health benefits of its own to the bowl. For instance, it’s a great source of vitamin A, which supports our vision and the health of our eyes. Mint contains potent antioxidants too, helping to fight the damage caused by free radicals.

Another reason we decided to make this a pea and mint soup recipe is the herb’s benefits for digestive health. Research indicates that mint can help to ease symptoms of indigestion and irritable bowel syndrome (IBS).(9) However, it’s worth noting that scientists conducted these studies using peppermint oil rather than fresh mint leaves. So, to be sure of getting these benefits, you might like to add a drop to your pea soup recipe.

One of the most interesting advantages of using mint in your meals is its potential positive effects on the brain. Research has discovered that merely inhaling the fragrance of the herb can help to relieve mental fatigue.(10) This pea soup recipe could therefore be a fantastic choice to make for lunch on days when you’re working. What’s more, another study found that smelling peppermint before a cognitive test boosted participants’ memory.(11) However, further investigation is necessary to confirm these findings.

Finally, mint is famous for its ability to freshen our breath. This is largely thanks to its antibacterial properties, which can kill the germs that are responsible for dental plaque.(12) So munching on the mint leaves in this pea soup recipe could even help to prevent bad breath.

All about alfalfa

To try and make this the best pea soup recipe in the world, we’ve added a special ingredient: alfalfa powder. Like peas, alfalfa is part of the legume family, and helps take this dish’s wellness benefits to the next level.

For example, this vibrant grass is bursting with vitamin K, a nutrient that enhances bone health.(13) Vitamin K is likewise vital for blood clotting, which prevents excessive bleeding and enables wounds to heal. Alfalfa also contains vitamin A, immunity-supporting vitamin C, and key minerals like copper, iron, magnesium, and calcium.

As if that weren’t enough, alfalfa is additionally rich in bioactive plant compounds like saponins, phytosterols, and flavonoids. These exert an antioxidant and anti-inflammatory effect, which could lessen the risk of developing certain chronic illnesses. That’s because both oxidative stress and chronic inflammation can contribute to conditions like heart disease, diabetes, and neurodegenerative disorders.

And there’s another way that adding alfalfa to your pea soup recipe could protect your cardiovascular health. Research has found that the plant helps to lower ‘bad’ LDL cholesterol and triglycerides while also increasing ‘good’ HDL cholesterol.(14) Experts believe this is thanks to the saponins it contains. These are able to decrease the amount of cholesterol the gut absorbs, plus increase how much of it we excrete.

Lastly, using alfalfa in a pea soup recipe might benefit your blood sugar too. Like peas, alfalfa is high in fibre. As such, it helps slow the absorption of glucose in the intestines and prevent your blood glucose from spiking.(15) However, we need more research to determine exactly how useful alfalfa is for aiding those with diabetes.

As you can see, there are plenty of good reasons to include alfalfa in a green pea soup recipe!

Introducing our organic alfalfa powder

Quality is absolutely crucial when it comes to choosing the alfalfa for your pea soup recipe. Substandard products run the risk of bacterial contamination, which is why we searched high and low for the best producers. And happily, we found them!

We get our alfalfa directly from independent farmers in Europe, who have invested decades into researching how to cultivate it. They use only organic and sustainable techniques, so you won’t find any pesticides or heavy metals in these greens.

As soon as they’ve harvested the alfalfa, our team meticulously cleans, trims, and air-dries the plant. The next step is to mill it into a fine, vivid green powder. As with all our functional foods, we don’t sneak in any filler ingredients or other unwanted additives. What you receive is 100% pure organic alfalfa powder. Exactly as it should be! And to minimise our impact on the environment, we ship our alfalfa to you in recyclable amber glass jars.

Alfalfa powder doesn’t just raise the health benefits of this green pea soup recipe. It also adds a pleasant, mildly grassy taste that brings an extra depth of flavour to the dish. And there are plenty of other ways to enjoy alfalfa. For instance, try stirring a teaspoon into your favourite juices and smoothies. We find it to be a great ingredient for balancing out the sweetness of fruits like pineapple and mango.

You can also sprinkle a little over a breakfast bowl, mix some into salad dressing, or add it to yoghurt. The flavour is subtle enough not to overpower other ingredients. Alternatively, get a quick and easy burst of nutrition by stirring alfalfa powder into a glass of water. It’s a great way to start your day!

Customising this green pea soup recipe

There’s a lot to love about this green pea soup recipe. It’s soul warming, scrumptious, colourful, and undeniably good for you. However, that doesn’t mean you can’t experiment with ways to make it even better.

One of the easiest options for customising it is switching up your seasonings. For instance, try adding paprika for a smoky flavour that’s a little like a plant-based pea and ham soup recipe. Other delicious herbs and spices to use include dill, sage, ginger, parsley, thyme, coriander, and miso paste. Although not all at once, of course!

Alternatively, have a go at changing some of the principal ingredients. As an example, if you don’t have fresh or frozen peas, you can turn it into a split-pea soup recipe. The main thing to remember is not to use any ingredients that are bright or dark in colour. Otherwise your green pea soup recipe won’t be very green!

Whichever way you make it, this green pea soup recipe is perfect as a wholesome lunch or dinner party starter. And, like many soups, you’ve got the choice of freezing some as part of your meal prep for the week.

When it comes to serving suggestions, we adore tucking into this pea soup recipe with freshly baked bread. Extra points if it’s still warm! For a lighter option, you might like to pair it with some of our raw activated crackers. As well as being rich in nutrients, these add a welcome crunchy texture to the meal you’re sure to love.

Peas don’t look so boring anymore, do they?