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Green Pea Soup

Peas impart not only a lovely verdant color to this soup, but also a sweet, delicate taste, which is tempered by the heat of the red chili and black pepper.  This creamy, delicious soup is wonderful on a cold winter evening.

Prep Time: 15 minutes Cooking Time: 10–15 minutes   Serves: 4

1 1/2 c. fresh sweet peas or 10 oz. package of frozen sweet peas

2 Tbsp. extra light olive oil

1 onion, peeled and chopped

1 tomato, chopped

1 medium potato, peeled and chopped

1/2 tsp. cumin seeds

4 mint leaves

1 1/2 c. whole milk or low fat milk

salt to taste

1/2 tsp. red chili powder

1/2 tsp. ground black pepper

3/4 tsp. brown sugar

Garnish:

1 Tbsp. fresh cilantro, chopped

reserved cooked peas

bread croutons (optional)

1. In a saucepan filled with enough water to cover, cook peas for 8–10 minutes, until tender.  Remove from heat, discard the water, and set aside peas.  Reserve 2 Tbsp. of cooked peas for garnish.

2. In a large saucepan, heat the oil.  Add onions, tomato, potato, and cumin seeds, and sauté for 5–7 minutes, until the onions are tender.  Let cool for 5 minutes.

3. Transfer the contents from the large saucepan into a blender fitted with a steel blade or a food processor.  Add mint leaves, milk, and cooked peas, and puree.

4. Pour the mixture back into the large saucepan.  Add salt, red chili powder, black pepper, and brown sugar, and simmer for 5 minutes.  

5. Serve soup hot in bowls.  Garnish with chopped cilantro, reserved cooked peas, and croutons.

What’s good for you:

v Peas are packed with eight vitamins, seven minerals, dietary fiber, and protein. Many of its nutrients are important for bone and heart health; they boost energy and overall wellness.  

v Onions are low in calories and sodium, and are fat and cholesterol free. They provide dietary fiber, vitamins C and B6, potassium and other key nutrients, and may help guard against chronic diseases (e.g., cardiovascular, cancer). They also contain organosulfur compounds, which have been linked to lowering blood pressure and cholesterol levels.

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