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Introduction
When it comes to maintaining a healthy weight, the role of nutritious, low-calorie foods cannot be overstated. One such food that has stood the test of time in my family is vegetable pea soup. My mother enjoyed this simple yet hearty soup every day and managed to shed 20 kg quickly without feeling deprived. Packed with fiber, vitamins, and minerals, this soup not only supports weight loss but also keeps you feeling full and satisfied.
Whether you're looking to lose weight or simply add a wholesome meal to your routine, this vegetable pea soup is a wonderful addition to your kitchen. Let’s dive into the recipe that has been a part of my family for years!
Ingredients
1 cup dried green peas (or frozen peas for a quicker version)
2 tablespoons olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 celery stalks, diced
1 large potato, peeled and diced (optional for extra creaminess)
1 zucchini, chopped
1 bell pepper, chopped (optional)
6 cups vegetable broth or water
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
1 bay leaf (optional)
Fresh parsley or dill for garnish (optional)
Instructions
Prepare the peas: If you’re using dried peas, rinse them well and soak them overnight in water. If you’re using frozen peas, you can skip this step. Drain the peas before cooking.
Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until softened and fragrant, about 3-4 minutes.
Add the carrots and celery: Stir in the diced carrots and celery, cooking for an additional 5 minutes until they start to soften.
Cook the soup: Add the soaked peas (or frozen peas) to the pot, along with the diced potato, zucchini, and bell pepper (if using). Pour in the vegetable broth or water, and stir in the thyme, oregano, salt, pepper, and bay leaf.
Simmer: Bring the mixture to a boil, then reduce the heat to low and let the soup simmer uncovered for 45-60 minutes, or until the peas are tender and the vegetables are cooked through.
Blend (optional): For a smoother texture, you can use an immersion blender to blend part of the soup or transfer about half of the soup to a blender and purée it before returning it to the pot. This step is optional but adds a creamy consistency.
Taste and adjust: Taste the soup and adjust the seasoning with more salt and pepper if needed.
Serve: Ladle the soup into bowls and garnish with fresh parsley or dill for a pop of color and flavor.
Serving and Storage Tips
Serving Suggestions: This vegetable pea soup is perfect on its own as a light meal or served with a side of whole-grain bread or a simple salad. You can also add a protein source, such as grilled chicken or chickpeas, for a more filling dish.
Storage: Store any leftover soup in an airtight container in the refrigerator for up to 3-4 days. The soup can also be frozen for up to 3 months. If freezing, allow the soup to cool completely before transferring it to freezer-safe containers. When reheating, simply warm it on the stovetop or in the microwave.
Variations
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