If there is one legume I absolutely love, it's green peas.
\nIn my opinion, they are the queen of all legumes. Why, you ask?
\nThe Whole Truth About Peas
\nOn one hand, they are very rich in protein, dietary fiber, B vitamins, and iron.
\nOn the other hand, they are low in calories and fat. The fatty acid present in peas is the wonderful and important Omega-3 type.
\nPeas contain dietary fiber, which helps balance blood sugar levels and supports proper digestive system function.
\nAdditionally, they contain polyphenol antioxidants that assist in anti-inflammatory processes.
\nQueen or not?
\n\n![\"Vegan](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/6d3792560a54a763.gif\")
Regarding the cooking process: there is no need to soak the peas in water, and you can prepare stews, patties, and soups from both dried and frozen peas.
\nI love making vegan pea soup because it's easy to prepare, delicious, nutritious, and very filling.
\nThere's no need to worry about losing nutritional values during the long cooking process; both the minerals and vitamins are heat-stable.
\nClinical dietitian and fitness instructor Noam Bachar analyzed the nutritional values for this recipe and adds that it can also be delicious when served cold.
\nNutritional Value Per Serving
\n275 kcal, 23g carbohydrates, 14g protein, 8g fat (including 1g saturated fat), 5mg iron, 130mg calcium, 15g dietary fiber.
\nWith an added tablespoon of cream – Add 20 kcal
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Another wonderful recipe with green peas – Broccoli, Basil, Tofu, and Green Pea Pasta
\n\n![\"Vegan](\"https://yfgbdfvmzsosjicbvyjp.supabase.co/storage/v1/object/public/article-images/wp/c4c4e8daefcd0877.gif\")
Vegan Pea Soup
\n\tIngredients
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup green peas\n\t\t\t\t\t\t\t\t\t\tdried (no need to soak)\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup green peas\n\t\t\t\t\t\t\t\t\t\tfrozen\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tparsley root\n\t\t\t\t\t\t\t\t\t\tsliced\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tbunch of cilantro\n\t\t\t\t\t\t\t\t\t\tchopped\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t4\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tmangold (Swiss chard) leaves\n\t\t\t\t\t\t\t\t\t\troughly chopped, including the white parts\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tmedium onion\n\t\t\t\t\t\t\t\t\t\tdiced\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp olive oil\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tgarlic cloves\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t6\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcups water\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Cashew Cream
\n\t\t\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp olive oil\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tgarlic clove\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup raw cashews\n\t\t\t\t\t\t\t\t\t\tunsalted, soaked in plenty of water for at least 4 hours\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Instructions
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tSauté the onion in a deep pot until golden, about 4-5 minutes.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tAdd garlic, mangold, cilantro, and parsley root and continue to sauté for 2-3 minutes.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tAdd the dried peas and water and bring to a boil over high heat. Once boiling, lower the heat and cook for about one hour.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tIf the soup becomes too thick, you can add more water.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tAfter about an hour, add the frozen peas and cook for another 15 minutes. Remove from the heat.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tTaste and add salt if needed. Blend the soup thoroughly using an immersion blender.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tPrepare the cashew cream - drain the soaked cashews and transfer to a food processor.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tAdd half a cup of water, a garlic clove, juice from half a lemon, and a little olive oil. Blend at high speed for several minutes until a smooth paste is formed.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tServe in a soup bowl with a teaspoon of cashew cream. Garnish with chopped cilantro on top.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\ol>\n\t\t
