This quick and easy, 4-ingredient spinach and pea soup will be as refreshing for your eyes as it will be nourishing for your body.
This bowl of green goodness can be served on a busy weekday, as much as it can be a part of a special occasion lunch or dinner menu.
This spinach and pea soup is a not-to-miss recipe. It uses only four ingredients, minimal equipment, and simple cooking techniques that preserve most of the nutrients.
In less than 30 minutes you can enjoy this light and comforting spinach and pea soup, rich in micronutrients and phytochemicals.
SHOPPING TIPS FOR SPINACH AND PEA SOUP
Spinach: Depending on accessibility and personal preferences, you can use fresh or frozen spinach for this spinach and pea soup.
I’m more on the fresh spinach team because I prefer the taste of fresh spinach to that of frozen spinach. Still, frozen spinach has a big advantage since you can always have it ready to simply toss in when needed.
Peas: Peas can be found fresh, frozen, dried or canned, but I prefer them frozen. Why? From a nutritional standpoint, they preserve most of their nutrients with the fast freezing method, and you can take them out of your freezer and drop them straight into boiling water.
Canned ones undergo sterilisation, a harsh preservation method that destroys a large percentage of the nutrients present. It also degrades their beautiful, vibrant green colour, making them less appealing to the eye.
GOOD SUBSTITUTION OPTIONS
Butter: I love the way butter pairs with both ingredients, but if you want to make this pea and spinach soup vegan, you can always stick to olive oil or any kind of vegetable oil.
Onion: Yellow onion can be substituted for even sweeter shallots or red onion.
Spinach: In case you don’t have fresh spinach at hand, you can go for frozen one. Just use half the amount that you would if you were using its fresh form.
SPINACH AND PEA SOUP NUTRITION BENEFITS
Anti-inflammatory and immune-boosting: Spinach and peas are rich sources of various antioxidants and anti-inflammatory compounds that may limit the harmful effects of reactive molecules called “free radicals”.
These molecules may damage our cells and increase the risk of developing illnesses such as cancer, diabetes, Parkinson’s disease, etc.
Eye health: Peas and spinach are also good sources of plant pigments, carotenoids, lutein, and zeaxanthin, which may help protect your eyes from chronic diseases such as cataracts and age-related macular degeneration.
Heart health: Thanks to the inorganic nitrate in spinach and various other nutrients like magnesium and potassium found both in peas and spinach, this soup might offer good protection from high blood pressure and other conditions related to a higher risk of cardiovascular diseases.
Blood sugar control: A good amount of fibre and protein found in peas helps slow down the breakdown of carbohydrates and thus helps control healthy blood sugar levels.
The health benefits of this spinach and peas soup don’t stop there, but I hope this is enough to convince you of how nourishing this soup can be to you!
For a vegan and lactose-free option, choose olive oil or a type of vegetable oil instead of butter and omit the addition of fresh goat cheese.
HOW TO SERVE THIS SPINACH AND PEA SOUP
This spinach and pea soup can be eaten warm and cold, but I find it much more pleasing and satisfying when served warm.
Even though this soup tastes amazing without any toppings, the crumbled soft goat cheese and walnuts make wonders. Plus, they add more protein and healthy fats, making the soup even more filling. Try it and tell me what you think in the comments below!
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