POWER UP WITH PEA SOUP

If there’s one food I ALWAYS have stocked in my kitchen, it’s green garden peas (frozen, or fresh during the summer months).

When you’re in possession of a bag of peas, there’s really no need to grab convenience foods for lunch or dinner.  Peas are cheap, and incredibly versatile to have on stand-by, allowing you to whip up delicious recipes in minutes - pea guacamole, pea hummus or this easy vegan Pea & Mint Soup (which only requires 5 basic ingredients).  It’s delicious, it scales up easily, and it freezes well.

I’m blogging about this 'sweet-treat' soup because I’ve been cooking up batches to help ward off rampant respiratory viruses and I'd like you all to remain protected as well (and take in some of the other incredible medicinal benefits with each mouthful:)

Who needs processed pea protein powder when you can enjoy a comforting bowl of Pea & Mint soup?

Peas are an excellent source of vitamin C, provitamin A betacarotene and zinc – three critical nutrients to build an army of immune cells.  

If anaemia is an issue, green peas are a rich source of iron and B complex vitamins - all required for haemoglobin synthesis.  Peas further support cardiovascular health as they contain the electrolytes calcium, magnesium, natural sodium, natural chloride (not sodium chloride) and potassium. Your heart (& nerves) runs on electricity, so electrolytes are vital for a healthy ticker (and a calm nervous system). Soluble fibre and plant sterols in peas bind and remove cholesterol lowering ‘bad’ LDL’ cholesterol.

For anyone reducing their animal ‘protein’ intake (eggs, dairy, pork and red meat) to lower their blood fats or expedite their weight-loss mission, green peas are an excellent plant protein substitute.  Their vegan protein and complex carbohydrate content makes them superb for building lean muscle mass (for maximum nutrient content eat them fresh, not highly processed as pea protein powder).  So, if the thought of a post-workout smoothie sends a chill down your spine on a cold day, consider filling a Thermo Pot (from Black & Blum) with this ‘super soup’ (you could even turbo charge its nutrient, detox power by blending 1 tsp of spirulina into your pea & mint soup - also a vegan source of 'complete' protein). Green peas also contain an anti-inflammatory phytochemical called ‘coumestrol’ to reduce any delayed onset muscle soreness. You can also jump on the soup-bandwagon if you’re suffering from a sore throat, sinusitis or any inflammatory autoimmune disorder such as arthritis or eczema.  

A great weight loss tactic is to sip a cup or bowl of this soup prior to your main meal.  The high-water content activates mechanoreceptors (‘stretch receptors’ in the stomach wall), sending a signal, via the vagus nerve, to your brain saying your stomach is (nearly) ‘full up’, preventing over-indulgence at your main meal (as well as shutting down the need for a dessert).

If you’ve been swept up with the ‘GLP-1 agonist’ craze, this soup is a must.   Firstly, soup is great for leaning on when you’re experiencing reduced appetite or side-effects such as nausea or constipation.  Green peas help to regulate blood sugar as they contain natural, healthy, easily-assimilated glucose (this means its sugars are efficiently absorbed and taken up by cells). 

1 cup of peas containing 20g of carbs means you can ‘carb-load’ like an athlete to maintain lean muscle mass (GLP-1 agonists are so effective at promoting rapid overall weight reduction because they lead to a significant loss in muscle mass and total body water content).  Importantly, green peas can help maintain glucose and glycogen stores in the liver, so you aren’t left with insatiable hunger once you wean yourself off Ozempic or Wegovy.   With their fibre content (‘resistant starch’) and relatively low glycaemic index (around 22) they induce a slower, steadier rise in blood sugar levels, lowering the risk of type II diabetes or complications relating to type I diabetes. If you’re on Wegovy or Ozempic (or have an unhappy gut), mint can reduce nausea, stomach cramps and bloating. ‘Methol’ and ‘menthone’ in mint relax stomach muscles (they have ‘antispasmodic’ properties) and help expel gas (acting as a 'carminative).

Finally, enjoying this pea and mint soup at lunch could help improve your work afternoon.  Green peas contain alpha-linolenic acid, an omega 3 essential fatty acid required for powering up the brain (& soothing nerves, should your job gets a bit stress-y!)

PEA & MINT SOUP (makes 3-4 bowls)

Ingredients:

1 tablespoon of olive oil

1 brown onion, chopped

1 large (organic) white potato, chopped into bite-sized chunks

4-6 fresh mint stalks (depending upon how 'minty' you want your soup)

1 400g bag of organic garden peas or petit pois

500ml Cook with M&S Vegetable stock & 500ml boiled water (add more boiled water or stock if you prefer a thinner consistency)

Instructions:

1. Drizzle the olive oil into a saucepan and gently saute the chopped onion until it is transparent and lightly browned (on a low heat to not burn the onion)

2. Add the potato chunks and stir to mix.

3. Add sufficient vegetable stock & boiled water to cover the potato and turn the heat up to high to boil the potatoes. Once the fluid has boiled, reduce the heat and simmer gently until the potato is tender.

4. When the potatoes are cooked, add the green peas and mint (stalks and leaves). Cook on low for 4-5 minutes then turn off the heat and cool to a safe temperature to blend the soup.

5. Blend the soup in a food processor and serve.

Hope this soup ap-pea-ls to you all:)