You know you should be eating more vegetables. Everybody knows this (especially if you just read our article on 50 Tips for Eating Clean).
The problem is fresh vegetables can be time-consuming to shop for, chop and cook. And sure, frozen vegetables save time, and most people keep staple frozen vegetables like frozen peas on hand, but eating steamed frozen peas isn’t always the most exciting thing to serve at dinnertime. What’s a girl (or guy) to do?
What to Do with Frozen Peas?
Turn lemons into lemonade… or in this case turn frozen peas into gourmet Pea Soup with Mint. You will need to scout out frozen organic petite peas because without question they are the very tastiest. But beyond that, making Pea Soup is the easiest thing in the world to do. It’s delicate flavor makes it a particularly good vegetable side dish during the warmer spring and summer months.
Plus, I guarantee fussy kids who refuse to eat their peas will eat them if they are served a bowl of downright delicious Pea Soup with Mint.
Non-Dairy Creamy Soup Tip
I always have a big pot of vegetable soup in my fridge. Always. It is one of my secrets to making sure I eat plenty of vegetables throughout the day. If you did our Clean Cuisine Challenge, then you already have some of my favorite go-to vegetable soup recipes, but it is always nice to collect new ones!
I especially love creamy soups — but without the cream. I’m not a dairy fan (you can read the top 10 reasons you won’t find me sporting a milk mustache.)
How do I manage to make creamy soups that taste rich and delicious without the use of dairy? I make my own nut or hemp milk/ cream with my incredible Vitamix Super Blender. Making hemp and nut milks/ creams in a Vitamix is incredibly easy; simply add the nuts or seeds, a pinch of sea salt and some water–the more water you add the lighter your “milk” will be. It takes less than 5 minutes to do. And no, you cannot just substitute store-bought hemp milk or almond milk for fresh, homemade when making soups because they just don’t taste all that good. There is absolutely no comparison to fresh.
If you don’t have a Vitamix or other high speed blender, then I suggest using full-fat coconut milk in place of the homemade nut or hemp cream if you think the slight coconut flavor will not be too off-putting to your soup recipe. In the recipe below I used coconut milk because I wanted the recipe to be accessible to as many people as possible, including those who don’t own a Vitamix. The coconut milk works beautifully in this particular recipe. You wouldn’t think coconut would blend well in pea soup with mint, but it does. Trust me. It is divine.
The #1 Best Way to Give Soup a Probiotic Boost
Just like everyone knows they should be eating more vegetables, most health-conscious people also know they should be trying to work probiotic-rich foods into their daily diets. If you have heard that probiotics are good but aren’t exactly what they can do for you be sure to read this article (knowledge is motivational!)
When talking about probiotics it is important to point out that as much as the Dairy Industry would like you to think that the only source of probiotics is yogurt that is far from the truth. In fact, the probiotics in cow’s milk yogurt is not nearly as bioavailable (or as useable by your body) as more nutrient-rich, plant-based sources, such as miso. And believe it of not, a mellow and mild miso, which tastes absolutely nothing like the miso soup you might be accustomed to having at your favorite Japanese restaurant, can be the perfect vegetable broth alternative in your vegetable soup recipes.
Of course there is nothing wrong with using good old vegetable broth in your soup recipes, but adding probiotic-rich miso will just boost the nutritional value, which is something I am always looking to do with my Clean Cuisine recipes. my favorite miso for soups is Miso Master brand, specifically their Organic Mellow White Miso.
Miso Master Organic Mellow White Miso has a much sweeter, milder taste than the more popular sushi restaurant-style miso. The delicious salty-sweet flavor is perfect for light summery soups and sauce bases. Also, because it does not have a distinctive “Japanese” flavor, it marries well with many different cuisines. And of course it is a delicious way to get your probiotic fix!
Ok, on with the recipe…Print
- 1 tablespoon extra-virgin olive oil
- 1 medium-sized Spanish onion, finely chopped
- 1 small leek, greens and white parts, finely chopped
- 2 cloves garlic, finely chopped
- Unrefined sea salt, to taste
- 2 cups frozen organic petite peas, thawed
- ¼ cup Organic Mellow White Miso (such as Miso Master brand) dissolved in 2 ½ cups hot water (or 2 3/4 cups organic vegetable broth (paleo, SCD, etc.)), divided
- 1 can (14.5 ounces) coconut milk
- 3 tablespoons fresh lemon juice
- 1 teaspoon of dried thyme
- ½ cup chopped fresh mint
- Heat olive oil in a large saucepan over medium heat. Add the onions, leeks and garlic; sauté for 7 to 8 minutes, or until vegetables are soft. Season with salt to taste.
- Add the green peas and 1 cup of the miso broth (or vegetable broth) to the saucepan with the onions and leeks. Simmer for 10 minutes. Remove vegetable mixture from the heat and set aside to cool.
- Add the cooled vegetable mixture, coconut milk, lemon juice and thyme to a high speed blender (such as a Vitamix); process until smooth and creamy.
- Pour all but ½ cup of the creamy vegetable mixture back into the saucepan. Add the remaining miso broth (or vegetable broth) and simmer for 5 minutes.
- Add the fresh mint to the blender with the ½ cup of reserved creamy vegetable mixture; process until smooth and creamy. Pour the minted creamy vegetable mixture into the saucepan, stir and serve warm.
Want More Super-Easy & Super-Healthy Soup Recipes?