If there's one legume I really love, it's the green pea.

To me, she's the queen of the legume family. Why, you ask?

The scoop on green peas

For starters, peas deliver protein, fiber, B vitamins, and iron.

They're also low in calories and fat. Even that small amount of fat includes omega-3 fatty acids, an important part of a healthy diet.

Their fiber helps support healthy blood sugar levels and keeps your digestive system running smoothly.

Peas also contain polyphenol antioxidants, which can help support the body's anti-inflammatory processes.

Sounds like royalty to me.

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Cooking with peas is easy: dried split peas don't need soaking, and both dried and frozen peas work beautifully in stews, patties, and soups.

I especially love making vegan pea soup because it's easy, delicious, nourishing, and seriously satisfying.

A long simmer doesn't mean all that nutrition disappears. Minerals hold up to heat, though some vitamins are more heat-sensitive. You're still getting plenty of goodness in your bowl.

Noam Bachar (an Israeli clinical dietitian and fitness instructor) analyzed the nutrition for this recipe and pointed out that the soup would be delicious cold, too.

Nutrition per serving of soup

275 calories, 23 g carbohydrates, 14 g protein, 8 g fat (including 1 g saturated fat), 5 mg iron, 130 mg calcium, and 15 g fiber.

With a tablespoon of cashew cream – add 20 calories

Another delicious way to use green peas: pasta with broccoli, basil, tofu, and green peas.

Vegan Pea Soup

Vegan pea soup with Swiss chard and cilantro, served with cashew cream

Prep Time 15 minutes

Cook Time 1 hour 15 minutes

Total Time 1 hour 30 minutes

Yield 4 servings

Ingredients

• 1 cup green split peas dried (no soaking needed)
• 1 cup green peas frozen
• 1 parsley root sliced
• Bunch of cilantro chopped
• 4 Swiss chard leaves coarsely chopped, including the white stems
• 1 medium onion diced
• 3 tablespoons olive oil
• 3 cloves garlic
• 6 cups water

Cashew Cream

• 1 tablespoon olive oil
• 1 clove garlic
• 1 cup raw cashews unsalted, soaked in plenty of water for at least 4 hours

Instructions

1. In a deep pot, sauté the onion in the olive oil until golden, 4–5 minutes.
2. Add the garlic, Swiss chard, cilantro, and parsley root. Sauté for another 2–3 minutes.
3. Add the dried split peas and water. Bring to a boil over high heat, then reduce the heat and simmer for about 1 hour.
4. If the liquid gets low and the soup becomes too thick, add more water as needed.
5. After about 1 hour, add the frozen peas and cook for another 15 minutes. Remove from the heat.
6. Taste and add salt if needed. Purée the soup thoroughly with an immersion blender until smooth.
7. Make the cashew cream: drain the soaked cashews and transfer them to a food processor.
8. Add 1/2 cup water, the garlic clove, the juice of 1/2 lemon, and the olive oil. Process on high for a few minutes, until smooth and creamy.
9. Ladle into soup bowls and top each with a teaspoon of cashew cream. Finish with chopped cilantro.