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Creamy pea soup

For the days you need a soup that feels like a warm hug

Cold fall days call for warm nutritious soups! The type that make you want to climb in and steam away.

Simplified

This is deliberately a super simple and super affordable recipe, since who has the time or the energy for complicated amirite.

Foods are valued depending on what you compare them to

What makes this soup recipe a little bit more health promoting that the usual recipes?

First of all it is plant-based, which inherently makes it a far more nutritious choice (more on this in other posts).

Second of all we tweaked the ingredients a bit to make it more nutrient dense.

Improvements made:

  • eliminating adding oil to our recipe, drastically reduces the fat content (heart health)
  • Introducing more protein with adding peas
  • using whole food ingredients
  • simplified ingredients and steps make it easier to prepare on low energy days

Very important tip to balancing your meals

Balancing your meals to make them more nutrient dense, help with satiety, and fiber intake.

MAIN DISH

Soup to begin your meal is always an improvement in water, fiber, and nutrient intake. Make any soup you like and help with satiety. And if it is to be enjoyed in the middle of the day, make sure to follow it with a nutritious balanced main dish, and feel free to make it more fun since you covered a lot of your nutrient needs with the soup already.

SALAD

A great salad can balance out any meal. In our case we add it for variety of nutrients, and to improve the fiber content of the meal. We suggest an abundant green salad with all the fun veggies you like to add color and taste.

If you don’t want it to take away from your main dish experience – just eat it before hand, after the soup or instead of it.

Be creative

Explore your palate and all the ways you can make this dish more balanced, nutritious and delicious. Try introducing more ingredients like vegetables, legumes, seeds, nuts, herbs and spices.

Creamy pea soup

Prep Time: 15 Minutes
Cooking Time: 30 Minutes
Total time: 45 Minutes
Servings: 2-4 People

Ingredients

soup
  • 1 onion chopped*
  • 2 garlic cloves finely chopped*
  • 1 Liter of soup stock**
  • 1/4 teaspoon od salt
  • 2 cups frozen peas
  • 2 medium peeled and cubed potatoes
  • 2 tomatos***
sauce****
  • 2 tablespoons refrigerated dense coconut milk
  • 2 teaspoons squeezed lemon juice
  • pinch of salt
toppings
  • pinch of chilli flakes

Instructions

1. In a big nonstick 2 liter cooking put, add onions and garlic and cook until lightly brown.
2. Pour the water into the pot, add frozen peas, cubed potatoes, the soup stock cube, salt and tomato concentrate.
3. Bring to a boil.
4. After 30 min or when the potatoes cook, remove from stove and blend until desired texture..
5. Put into a plate and add the sauce on top with a circular motion.
6. Add the toppings, sprinkle them equally and if so inspired add more nutritious ingredients.
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*feel free to skip the onion and garlic if it doesn't suit you (ibs)

**if you don't have homemade vegetable soup stock feel free to buy it or use 1 liter of water and a soup stock cube instead

***you can use 2 canned tomatoes (preferably in a glass jar) or 2 tablespoons of tomato concentrate

****you can use any savoury plant-based yoghurt instead