Nutritious and Delicious: Green Pea, Spinach, and Leek Soup Recipe

As the weather starts to cool and we begin to crave heartier, more comforting meals, soups become a go-to option for many. They’re warming, satisfying, and often packed with nutrients. One of my favourites is the Green Pea, Spinach, and Leek Soup. This soup is not only vibrant and flavourful but also brimming with health benefits, making it a perfect addition to your meal rotation. Whether you're looking for a quick lunch, a light dinner, or a meal prep option, this soup ticks all the boxes.

WHY GREEN PEA, SPINACH, AND LEEK SOUP?

This soup brings together the sweetness of green peas, the earthiness of spinach, and the subtle flavour of leeks. It's a harmonious blend that not only tastes great but also provides a wide array of nutrients. Moreover, it's incredibly versatile—you can enjoy it as is, or enhance it with additional proteins to suit your dietary needs.

HEALTH BENEFITS OF THE KEY INGREDIENTS.

Green Peas: These little green gems are a powerhouse of nutrition. They are rich in vitamins A, C, K, and several B vitamins. They also provide a good amount of fibre and protein, making them a great ingredient for maintaining digestive health and muscle function.

Spinach: Often touted as a superfood, spinach is packed with vitamins and minerals. It's a great source of vitamin A, vitamin C, vitamin K, iron, and calcium. Spinach is also high in antioxidants, which help combat oxidative stress and inflammation

Leeks: These mild-flavoured members of the onion family are a great source of vitamins A, C, and K, as well as manganese. Leeks also contain a variety of antioxidants and have been linked to improved heart health due to their flavonoid content.

GREEN PEA SPINACH, AND LEEK SOUP.

Serves: 4 Prep Time: 10 mins Cook Time: 20 mins

3 cups of green peas

(fresh or frozen)

1 bunch spinach

1 large potato chopped

200g leeks chopped

2 tbsp grated ginger

2 cloves garlic, minced

1 cup coconut milk or cream

1 sprig fresh mint

1 handful chopped parsley

2 litres of stock (chicken or vegetable)

Juice of 1 lemon

Salt and pepper to taste

INSTRUCTIONS:

1. Prepare the Leeks: Heat the olive oil in a large pot over medium heat. Add the sliced leeks and cook, stirring occasionally, until they begin to soften, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.

2. Add the Vegetables: Pour in the vegetable broth and bring it to a simmer. Add the diced potato and cook until tender, about 10 minutes. Then, add the green peas and spinach, cooking until the peas are tender and the spinach is wilted, about 5 minutes.

3. Blend the Soup: Remove the pot from the heat and use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, you can carefully transfer the soup in batches to a regular blender.

4. Add Creaminess: Return the blended soup to the pot and stir in the coconut milk or cream. Bring the soup back to a gentle simmer, then season with salt, pepper, and lemon juice to taste.

5. Serve: Ladle the soup into bowls and garnish with fresh parsley or chives. Serve hot with a slice of crusty bread or a side salad.

Nutritional Information (Per Serving):

• Calories: 220

• Protein: 6g

• Carbohydrates: 30g

• Fats: 10g

• Fibre: 8g

• Vitamin A: 70% of the RDI

• Vitamin C: 50% of the RDI

• Iron: 15% of the RDI

• Calcium: 10% of the RDI

PROTEIN ALTERNATIVES.

While this soup is delicious on its own, adding some extra protein can make it even more satisfying and nutritious. Here are some great options:

• Chicken: Shredded or diced chicken breast can be added to the soup for a lean protein boost.

• Organic Tofu: For a vegetarian or vegan option, add organic cubed tofu. It will absorb the flavours of the soup beautifully.

• Lentils: Cooked lentils can be stirred into the soup for an additional plant-based protein source.

• Quinoa: This pseudo-grain can be added for a complete protein source and a nice texture contrast.

HEALTH BENEFITS OF THE PROTEIN ALTERNATIVES.

1. Chicken: Provides high-quality protein and is an excellent source of essential vitamins and minerals such as B6, B12, zinc, and iron.

2. Organic Tofu: Rich in plant-based protein and contains all nine essential amino acids. It's also a good source of calcium and magnesium.

3. Lentils: High in protein and fibre, lentils are also rich in iron and folate, making them great for energy and overall health.

4. Quinoa: Contains all nine essential amino acids, making it a complete protein. It's also high in fibre, magnesium, and antioxidants.

Green Pea, Spinach, and Leek Soup is a delightful dish that combines simplicity with nutrition. It’s easy to make, packed with health benefits, and incredibly versatile. Whether you enjoy it as a light meal or bulk it up with some added protein, it’s sure to become a staple in your kitchen. This soup not only warms you up but also nourishes your body with a wide array of vitamins, minerals, and antioxidants.

Give this recipe a try and let it bring comfort and health to your table. Remember, the beauty of this soup lies in its flexibility—feel free to experiment with different greens, herbs, and proteins to make it your own. Enjoy!