Pea and Lemon Soup

A nutritious soup that is quick to prepare, makes a tasty light meal and is suitable for many diets including Low Calorie, Paleo and Vegan.



Peas are one of those vegetables that are often neglected. I think this is a result of there having been fewer choices of vegetables when they were the vegetable…and often overcooked!

It is a loss not to use them in a varied diet. Firstly, they are delicious (trypea guacamole); and, secondly, they are nutritious, being high in fibre and protein, as well as containing numerous vitamins and minerals. Fresh is always best; but frozen peas are of a high quality and a good alternative out of season or if you do not have the time to pod a bucket (a suitable chore when watching TV). I buy petits pois, when available; they are sweet and tender. Here the sweetness is balanced with the addition of lemon and feta cheese to give this dish a more savoury taste.

The short cooking time means all the heat-sensitive vitamins are retained, as is the colour and texture. To further enhance the vibrant green colour, spinach is added as a final step.


Diets for which Pea and Lemon Soup is suitable:

Diabetic, Diary Free, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Vegetarian and Vegan.

Ingredients

Preparation: 10 mins | Cooking: 15 mins | Serves: 4+

1 tbsp olive oil
1 onion, finely chopped (not Paleo)
2 cloves garlic, roughly chopped
800 gm (10 oz) green peas
200 gm (small bunch) spinach
50 gm (small bunch) parsley
20 gm (6 sprigs) mint leaves
4 springs thyme (optional)
1 tsp cracked black pepper
1 tsp salt
1 lemon, juiced and zested
90 gm (3 oz) feta cheese, crumbled (not Dairy Free or Vegan)*

Method

HEAT the oil in a saucepan to a medium heat.
COOK the garlic and onion until soft but not browned.
ADD 1 litre (1.5 pints) water, the parsley, mint and thyme and bring to the boil.
ADD peas and cook for 5 minutes or until tender.
ADD spinach and cook for 2 minutes until wilted.
REMOVE sprig of thyme (the woody stem).
PURÉE the soup.
ADD lemon zest and juice, then add pepper and salt to your taste.
ADD water if necessary to create the consistency you want.
REHEAT and sprinkle with feta cheese when serving.

Serve

– Substantial soup course.
– As a light meal with crusty bread.

Notes

* Dairy Free and Vegan diets replace feta cheese with soya yoghurt or have soup without this addition.

Leave a Reply