Minted Pea Soup

Minted Pea Soup is a refreshing and vibrant Moroccan-inspired dish that highlights the sweet, earthy flavor of peas combined with fresh mint. This vegan soup is perfect for a light lunch, offering a burst of flavors and a creamy texture without any dairy.

Ingredients

• Green peas - 300 grams (fresh or frozen)
• Vegetable broth - 500 ml
• Fresh mint leaves - 20 grams (about 1 cup, packed)
• Onion - 1 medium (approximately 150 grams, diced)
• Garlic - 2 cloves (minced)
• Olive oil - 1 tablespoon (15 ml)
• Lemon juice - 1 tablespoon (15 ml)
• Salt - 1 teaspoon (5 grams) or to taste
• Black pepper - 1/2 teaspoon (2 grams) or to taste
• Cumin powder - 1/2 teaspoon (2 grams)
• Cilantro - for garnish (optional)

Steps

1. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, until translucent.
2. Add the minced garlic and cumin powder to the onions and cook for an additional 1-2 minutes until fragrant.
3. Stir in the green peas and vegetable broth, bringing the mixture to a boil. Reduce the heat and let it simmer for about 10-15 minutes, until the peas are tender.
4. Remove the saucepan from heat and add the fresh mint leaves and lemon juice. Blend the soup using an immersion blender until smooth, or transfer to a blender in batches.
5. Season with salt and black pepper to taste. If the soup is too thick, add a little more vegetable broth or water to reach your desired consistency.
6. Serve hot, garnished with additional mint leaves and cilantro if desired.

Nutrition

• Calories: 200
• Protein: 8 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins A, C, and K from peas and mint, which support immune function and skin health.
• High in fiber, promoting digestive health and helping to maintain a healthy weight.

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