Sopa de Ervilha

Sopa de Ervilha is a comforting Brazilian pea soup that is both hearty and nutritious. This gluten-free dish combines the natural sweetness of split peas with aromatic vegetables, making it perfect for a satisfying lunch.

Ingredients

• Split green peas - 150 grams
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Olive oil - 2 tablespoons
• Vegetable broth - 750 milliliters
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Rinse the split green peas under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the diced onion, and sauté until translucent, about 5 minutes.
3. Add the minced garlic, diced carrot, and diced celery, and continue to sauté for another 5 minutes until the vegetables are softened.
4. Stir in the rinsed split peas, vegetable broth, bay leaf, salt, and black pepper.
5. Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for about 30 minutes, or until the peas are tender.
6. Remove the bay leaf and use an immersion blender to blend the soup until smooth, or leave it chunky if preferred.
7. Taste and adjust seasoning as necessary. Serve hot, garnished with fresh chopped parsley.

Nutrition

• Calories: 290
• Protein: 16 g
• Carbs: 44 g
• Fiber: 13 g
• Sugar: 3 g
• Sodium: 480 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.75 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals, supporting overall health and well-being.

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