When green peas are on the table, you better believe I am having seconds, but as fresh and delicious as these little legumes are, they are always playing second fiddle to the meal's main event. Peas are easy to whip up in a hurry so they were always an afterthought.
This pea soup is my new take on the super time staple. I Added roasted garlic to bring these sweet spheres to life, packing in a ton of flavour, without adding a ton more calories.
Simply pop the garlic heads in the oven to roast when you arrive home from work and by dinner they will be ready to work their magic in this simple souper, surprisingly filling meal.
Once the garlic is roasted, the green pea portion of the recipe takes less than 10 minutes to prepare. So, skip the high-sodium, low-flavour canned soup variety and whip up this nutritious, economical, 3 ingredient soup fit for the whole family (I call it "Shrek Soup" for kids!)
Ingredients
3 heads garlic
4 cups frozen (organic) green peas
4 cups hot vegetable stock, low sodium or homemade (better!)
Sea salt to taste
Freshly ground black pepper
Directions
1. Preheat oven to 350 F. Chop the tops off all 3 heads of garlic, just grazing the cloves and place them in a covered casorole dish.
2. Bake for 40-50 minutes, until they are soft and squishy. Remove from oven, allow to cool.
3. Turn each head topside down and squeeze the softened cloves out into a pot.
4. Add the peas and stock, bringing the mixture to a boil and then simmer on low for 5 minutes.
5. Puree using a blender. (If you don't have a hand blender, I highly recommend the fantastic tool. Use it right in the pot to puree sauces and soups).
6. Add salt and pepper to taste.
Serves 4
Notable Nutrients
Green Peas
vitamin K, vitamin C, manganese, dietary fiber, folate, thiamin (vitamin B1), vitamin A, phosphorus, vitamin B6, protein, niacin, magnesium, riboflavin (vitamin B2), copper, iron, zinc and potassium.
Green peas promote bone and cardiovascular health and prevent osteoperosis and cancer. Their rich vitamin B complex supports the metabolism of fats, proteins and carbohydrate, resulting in increased energy.
Garlic
Allyl polysulfides (anti-oxidant rich sulfers), manganese, vitamin B6, vitamin C, protein and thiamin (vitamin B1), and minerals: phosphorus, selenium, calcium, potassium, and copper.
The anti-inflammatory benefits of garlic include blood pressure regulation, reduced cholesterol and lower the risk of heart disease and stroke. Garlic has antibacterial properties which aid in the body's response to infection. Regular consumption of raw garlic is preventative against cancer.
Pass the peas please!
Sarah
Sources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55
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