This recipe originally appeared on our sister site, BetterNutrition.com.
Peas are like the Rodney Dangerfield of legumes—they “don’t get no respect.” But they’re a real nutritional heavyweight. They’ve got a generous amount of protein, quite a bit of vitamin A, plus calcium, potassium, choline, and a nice helping of lutein and zeaxanthin, two essential nutrients for eye health. Peas themselves have a whopping 9 grams of fiber per cup, making them a fiber superstar. Luscious, relatively low in calories, high in fiber, and very filling, this soup is the poster child for healthy comfort food.
You might wonder how to make a great pea soup without the hambone. But the sad fact is the treatment of factory farmed pigs is almost too cruel to contemplate. Trust me, you won’t miss it.
Notes from The Clean Food Coach
There is some confusion about the difference between spring onions, green onions, and scallions. Green onions and scallions are just different names for the same plant, with long, tender green stalks and narrow white bulbs. Their flavor is mild and a bit grassy, and they are usually available year-round. Spring onions have a much larger white bulb and a stronger oniony taste, but they’re still mild and lightly sweet. Look for them in early to mid-spring. Leeks and Vidalia onions make good substitutes in this recipe if you can’t find true spring onions.
Featured Ingredient: Ghee
Ghee is clarified butter, which means its basically butter with the milk solids removed. But to treat ghee as just a form of butter doesn’t properly acknowledge the fact that this food has traditionally been used for its health-giving properties.
Ghee has a long and respected history as a medicinal and healing food in Ayurvedic medicine, a tradition that dates back nearly 5,000 years. In Ayurveda, it’s believed to strengthen the ojas, the vital energy cushion at the root of our well-being and immunity. In her classic book Food and Healing, Annemarie Colbin, PhD, calls ghee one of the three best-quality fats.
1 Tbs. olive oil or ghee
¾ cup finely chopped spring onions (or leek or sweet onion)
3 cups low-sodium vegetable broth
1/3 cup plain Greek yogurt (or coconut yogurt)
2 Tbs. minced fresh chives
2 Tbs. minced fresh mint
1 Tbs. fresh-squeezed lemon juice
1 small clove garlic, minced
1 lb. shelled fresh sweet peas (or frozen baby peas)
Salt and fresh ground pepper, to taste
¼ cup pastured or organic cream (or evaporated coconut milk)
1. Heat oil or ghee in soup pot over medium heat. Add spring onion, and cook 3–4 minutes until just beginning to soften. Add broth, increase heat to high, and bring to boil. Reduce heat, cover, and simmer about 8 minutes, or until onions are very tender.
2. While onions are cooking, mix together yogurt, chives, mint, lemon juice, and garlic in small bowl, and set aside.
3. Add peas, salt, and pepper to broth mix, return to a boil, reduce heat, and simmer until peas are tender, about 3 minutes.
4. Purée soup until very smooth using an immersion blender, regular blender, or food processor. Return to low heat, and mix in cream. Adjust seasonings, if necessary, and serve each bowl with a generous dollop of the yogurt garnish.
- Calories: 170
- Carbohydrate Content: 22 g
- Cholesterol Content: 5 mg
- Fat Content: 5 g
- Fiber Content: 7 g
- Protein Content: 8 g
- Saturated Fat Content: 1.5 g
- Sodium Content: 250 mg
- Sugar Content: 8 g