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Green Pea Soup

 

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green pea soup | healthy vegetarian pea soup | fresh green pea Indian soup with vegetable stock | with 20 amazing images.

green pea soup is a diabetic friendly Indian soup. Learn how to make fresh green pea Indian soup with vegetable stock

green peas soup is a hearty and flavorful Indian soup made with fresh or frozen green peas, vegetable stock, and a variety of other vegetables, such as carrots, onions, celery, and garlic.

It is a popular dish in many cuisines around the world, and there are many different variations of the green pea soup recipe . See our green peas and corn soup , fresh green peas soup recipe and green peas and mint soup recipe .

This healthy and satisfying, green pea soup has only 112 calories making it perfect for anyone on a weight loss journey.

healthy vegetarian pea soup is a versatile dish that can be served as a starter, main course, or side dish. It can be enjoyed hot or cold, and it can be garnished with a variety of different herbs, spices, and cheeses.

To make green pea soup , heat the olive oil in a deep non-stick pan; add the onions, garlic, celery and sauté on a medium flame till the onions turn translucent.
Add the green peas, salt and 3 cups of vegetable stock or hot water, mix well and cook on medium heat for 12 minutes or till the peas are cooked.Let the mixture cool slightly, then use a hand blender to blend it until smooth. Add the pepper and bring to a boil.
Serve green pea soup hot with toasted multigrain bread .

green pea soup is rich in phosphorus, dietry fibre and vitamin B1.

Pro tips for healthy vegetarian pea soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for the heart. Also it has anti-inflammatory properties. This is one of the healthiest oils you can opt for. 2. Fresh green peas are used in green pea soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup. 3. Add 3 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.

Enjoy green pea soup | healthy vegetarian pea soup | fresh green pea Indian soup with vegetable stock | with step by step photos.

Green Pea Soup recipe - How to make Green Pea Soup

Tags

Chunky Indian SoupsSauteBoiled Indian recipesMixerNon-stick PanB VitaminsDiabetes and Healthy Heart

Preparation Time:    Cooking Time:    Total Time:    Makes 4 serves

Ingredients


Green Pea Soup
1 1/2 cups fresh green peas
1 1/4 cups chopped onions
2 tsp finely chopped garlic (lehsun)
2 tbsp chopped celery (ajmoda)
3 cups vegetable stock
2 tsp olive oil
salt to taste
freshly ground black pepper (kalimirch) to taste

Method
Green pea soup
    Green pea soup
  1. To make {span class="bold1"} green pea soup {/span} , heat the olive oil in a deep non-stick pan; add the onions, garlic, celery and sauté on a medium flame till the onions turn translucent.
  2. Add the green peas, salt and 3 cups of vegetable stock or hot water, mix well and cook on medium heat for 12 minutes or till the peas are cooked.
  3. Let the mixture cool slightly, then use a hand blender to blend it until smooth.
  4. Add the pepper and bring to a boil.
  5. Serve {span class="bold1"} green pea soup {/span} hot with toasted multigrain bread.

Green Pea Soup recipe with step by step photos

like green pea soup
  1. like green pea soup | healthy vegetarian pea soup | fresh green pea Indian soup with vegetable stock | then see our Indian soup recipes and some recipes we love.

what is green pea soup made of ?
  1. what is green pea soup made of ? See below image of list of ingredients for green pea soup. Ingredients for green pea soup are easily available in India wich are 1 1/4 cups chopped onions, 2 tsp finely chopped garlic (lehsun), 3 cups vegetable stock, 1 1/2 cups fresh green peas, 2 tsp olive oil, salt and pepper.

benefits of green peas
  1. 1. Green Peas benefits for Weight loss. If you’re trying to lose weight then green peas are a healthy option to be included in your diet as they are rich in insoluble dietary fibre or high in fiber which will make you feel fuller for a long time and prevent you from eating (1) (2). Being a source of vegetarian protein it aids in weight loss (3). See: 9 Magnificent Green Peas benefits (Matar) + Healthy Recipes.

making vegetable stock
  1. Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious. 

making green peas soup
  1. To make green pea soup | healthy vegetarian pea soup | fresh green pea Indian soup with vegetable stock | heat 2 tsp olive oil or coconut  oil or oil in a pan. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. 
  2. Add 1 1/4 cups chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too.  
  3. Add 2 tsp finely chopped garlic (lehsun). Garlic has a strong and pungent flavor that adds depth and complexity to the soup. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.  
  4. Add 2 tbsp chopped celery (ajmoda). Celery has a mild, slightly bitter flavor that complements the sweetness of the peas. Celery has a crunchy texture that adds a nice contrast to the soft peas. Celery helps reduce the total blood cholesterol and triglyceride levels, thus reducing the clogging of arteries and chances of stroke.
  5. Sauté on a medium flame till the onions turn translucent.
  6. Add 1 1/2 cups fresh green peas. Fresh green peas are used in green pea soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup.
  7. Add 3 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to. 
  8. Add salt to taste. We added 3/4th tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt. 
     
  9. Mix well.
  10. Cook on medium heat for 12 minutes or till the peas are cooked.
  11. Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.  
  12. Blend till smooth.
  13. Add freshly ground black pepper to taste. 
  14. Mix well.
  15. Bring to a boil.
  16. Behold the rich and creamy texture of the homemade green pea soup.
  17. Serve green pea soup | healthy vegetarian pea soup | fresh green pea Indian soup with vegetable stock | hot with toasted multigrain bread.

pro tips for green peas soup
  1. Consider using  olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. 
  2. Add 1 1/2 cups fresh green peas. Fresh green peas are used in green pea soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup.
  3. Add 3 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to. 

benefits of green pea soup
  1. Green Pea  Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 64% of RDA.
    2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 31% of RDA.
    3. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.

Nutrient values per serve
Energy112 cal
Protein5 g
Carbohydrates17 g
Fiber6.1 g
Fat2.7 g
Cholesterol0 mg
Vitamin A371.9 mcg
Vitamin B10.2 mg
Vitamin B20 mg
Vitamin B31.1 mg
Vitamin C25.7 mg
Folic Acid19.9 mcg
Calcium73.4 mg
Iron1.9 mg
Magnesium33.9 mg
Phosphorus187.4 mg
Sodium23.7 mg
Potassium176 mg
Zinc0.3 mg
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