Coconut, Pea & Mint Soup
If this is not the time of year to post about pea soup, please tell me when could possibly be better! I simply cannot ignore the fact that soup-season has arrived, especially with irresistible autumny vibe outside, the leafs slowly turning their colours, the jackets getting a little thicker and our beanies finally being used again. This pea soup is hearty and makes you feel full, but it also easily allows you to go and get yourself a second bowl (the best kind of dishes – those that allow a shameless top-up!). Great about this dish is also that it is super quickly prepared and the ingredients are easy to store; frozen peas and a can of coconut milk? Done, dinner is on me tonight!
hold on to those green peas
Green peas are nutritional powerhouses. While they don’t have many carbs, they have even more protein. They are a great source for dietary fiber, vitamin A, folate and thiamin (both are B vitamins), manganese and vitamin C. The protein and fiber found in peas help to control blood sugar levels and enable our body to quickly absorb carbohydrates which makes us feel fuller quicker. The fiber also aids our digestion and contributes to a healthy gut, where fiber offers a food-source to healthy gut bacteria. Magnesium and potassium, both minerals that are found in peas, are great for the health of your heart and affect high blood pressure in a positive way. Furthermore, green peas provide us with antioxidants that help to neutralize free radicals, thereby preventing oxidative cell damage. So what did we learn today? These little green players earned their rightful place on our dinner plate but for today I thought: let’s serve ’em in a bowl!
Prep Time: 5 min
Cooking Time: 10 min
Total Time: 15 min
For this recipe you will need:
2 cloves of garlic
1 tbsp coconut oil
400 ml full fat coconut milk
½ cup boiling water
450g frozen peas
⅓ cup fresh mint, roughly chopped
1 tbsp fresh thyme
pinch of nutmeg
thumb-sized piece of fresh ginger
pepper and salt to taste
- Chop the onion, garlic and ginger into small pieces (hooray to those lazy cutters among us because these ingredients don’t have to be super small because we’re going to blend it all anyway).
- In a medium pot, heat the coconut oil on medium-high and fry the onion, garlic and ginger for 2 minutes. Add the mint and thyme and allow all to simmer for another 2 minutes.
- Add the frozen peas and once they have heated, scoop 3 tablespoon worth of peas into a separate bowl (this will make a wonderful topping, trust me). Also take 1 tablespoon of coconut milk aside and add the rest to the pot along with salt, pepper and nutmeg. Cover the pot with a lid and allow all of this green & coconutty extravaganza to simmer for 5 minutes with occasional stirring.
- Add the boiling water and take the pot from the heat in order to blend all ingredients with a stick blender. You can decide whether you want this soup to be very creamy and smooth or if a few chunks are allowed, I, for example, prefer the latter so that some peas stay chunky and crunchy – yum!
- Return the soup to the stove for another minute and taste if you want to add more salt or pepper or both! And hey – if you feel like throwing in some chili flakes or ground ginger, go for it, I’m your biggest supporter!
- We’re almost there, the puzzle is nearly complete: scoop this precious soup into a bowl and add some of the peas you set aside earlier. Now this dish is coming together, folks! To give it a round finish, add a dash of coconut milk, sprinkle some chopped mint, fresh thyme and freshly ground pepper and then pretty please: enjoy your meal full-heartedly. ♥