A Healthy 5-Minute Vegan Pea Soup Recipe | Dr. Heather Tick MD (2024)

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A Healthy 5-Minute Vegan Pea Soup Recipe

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The 2015-2020 Dietary Guidelines from the U.S. Department of Health and Human Services recommend that healthy adults on a 2,000 calorie diet eat 1.5 to 2 cups of legumes a week. Legumes include beans, lentils and peas, including green split peas.

Peas make a great side dish or soup. This vegan pea soup is made from lovely, fresh garden peas bursting with lively flavor. While peas are often thought to be a dull side dish don’t let their unassuming reputation deceive you. Here are a few of themany overall health benefits they offer your body.

The Health Benefits of Peas

1. Blood sugar control

Our bodies respond differently to the many types of complex carbohydrates. In theglycemic indexfoods are given a number between 0 and 100 depending on how much they raise your blood sugar level. Low-glycemic foods keep your blood sugar relatively stable.High-glycemic foods make your blood sugar level shoot up.

According tothe glycemic indexpeas have a low glycemic number of 51 which means they keep your blood sugar relatively stable.

2. Heart health

We now know eating high-glycemic foods is linked to increased serum triglyceride and lower HDL (‘good’) cholesterol. Both increase your risk of cardiovascular disease. Eating green split peas may helplower your total and bad LDL cholesterol as well as help you maintaina healthy blood pressure.

3. Weight control

Finding your optimal weight means burning more calories thenthe number of calories you consume. A single cup of green split peas has about232 calories. They are also high in proteinwhich helps sustain you between meals.

4. Fight inflammation

Peas pack punch with their plentiful antioxidant and anti-inflammatory agents, a key tool in managing chronic pain. Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas. They also havevitamin C, vitamin E and the anti-oxidant mineral zinc.

Try this Split Pea Soup Recipe

Below is a recipe shared by Stephanie Weaver from Recipe Renovator.The soup is deceptively simple with justsix ingredients and minimal time to make it. If you want to make it for lunch or dinner, simply toss the cashews and the rice milk in a bowl and put it in the fridge to soak first thing in the morning. When it comes time to make the soup,it’lltake less than five minutes.

Suitable for:

vegan, gluten-free, low-sodium, reduced-sugar diets

Not for:

migraine diets

Ingredients

  • 3/4 cup cashews raw (120 g)
  • 3/4 cup rice milk
  • 1-1/2 cups peas fresh or frozen (200 g)
  • 2-3 cups low-sodium vegetable stock bean broth
  • 1/2 tsp sea salt (omit for low-sodium diet)
  • 1/2 tsp black pepper
  • 1 cup fresh snow peas (60 g)

Instructions

  1. Put the cashews and the rice milk in a bowl and soak for at least 30 minutes.
  2. Bring the peas just to a boil in a saucepan with the vegetable (or bean) broth. Turn down to a simmer and cook for five minutes.
  3. Slice the snow peas on the diagonal into thin slices while you heat 1-2 t. of olive oil in a saute pan. Saute the snow pea pods with a little salt and pepper just until bright green, about 2 minutes. Remove from the pan immediately so they don't continue to cook.
  4. Put the peas, broth, cashews, and rice milk in a blender and blend for several minutes until silky smooth. If using a high-speed blender, start on low and then turn up to high.
  5. Taste and add salt and pepper, and additional broth or stock as needed to get the consistency you want.
  6. Stir in most of the cooked snow peas, reserving some for the garnish.
  7. Pour into bowls and add the remaining snow peas on top.

Tags

Anti-inflammatory,

Dinner,

gluten free,

lunch,

nutrition,

Recipes,

https://heathertickmd.com/healthy-5-minute-vegan-pea-soup-recipe/

Heather Tick2017-06-21T12:04:22-07:00July 12th, 2016|Recipes|

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About the Author: Heather Tick

A Healthy 5-Minute Vegan Pea Soup Recipe | Dr. Heather Tick MD (3)

For over 20 years Dr. Tick has dedicated herself to researching evidence-based holistic treatments for pain and inflammation. A multiple-book author, including the highly acclaimed Holistic Pain Relief - An In-Depth Guide to Managing Chronic Pain, Dr. Tick empowers her patients to live free of pain and full of life. She is the first holder of the prestigious Gunn-Loke Endowed Professorship of Integrative Pain Medicine at the University of Washington and a Clinical Associate Professor at the University of Washington in the departments of Family Medicine and Anesthesiology & Pain Medicine.

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2 Comments

  1. A Healthy 5-Minute Vegan Pea Soup Recipe | Dr. Heather Tick MD (7)

    Armand SangiOctober 30, 2017 at 5:36 pm

    Spot on with this write-up, I truly think this website needs much more consideration. Ill probably be again to read much more, thanks for that info.

    • A Healthy 5-Minute Vegan Pea Soup Recipe | Dr. Heather Tick MD (8)

      Heather TickFebruary 7, 2018 at 11:37 am

      So kind! Happy you enjoyed this post.

Comments are closed.

A Healthy 5-Minute Vegan Pea Soup Recipe | Dr. Heather Tick MD (2024)

FAQs

Why does pea soup upset my stomach? ›

Peas, and other legumes, such as chickpeas, beans and lentils, are rich in a group of sugars that are called the raffinose family of oligosaccharides, or RFOs for short. These sugars are not broken down during digestion and therefore reach the colon mostly intact.

Is pea soup good for high blood pressure? ›

Green peas add protein and fibre to this hearty soup, helping to maintain normal blood pressure.

Does pea soup spike blood sugar? ›

Carbohydrate Content: Peas have a low glycemic index (GI), which means they do not cause a rapid spike in blood sugar levels after eating them. However, soups with lots of starchy vegetables such as corn, peas, or potatoes may raise blood glucose.

What does pea soup do for your body? ›

Peas contain heart-friendly minerals including magnesium, potassium and calcium and are also rich in antioxidant nutrients, like vitamin C, as well as phytonutrients including carotenoids and flavanols which are heart protective and support cardiovascular function.

Is pea soup good for your bowels? ›

Enclosed in a smooth fibrous pod, the inner spherical seeds of green peas contain a remarkable amount of bowel-stimulating dietary fiber. According to the USDA, 1 cup of cooked green peas contains 9 grams of dietary fiber, which is 32% of the Daily Value.

Does pea soup cause inflammation? ›

Eating green peas regularly may reduce the risk of cancer, mostly due to peas' antioxidant content and their ability to reduce inflammation in the body ( 34 ). Green peas also contain saponins, plant compounds known for having anti-cancer effects.

What is the number one fruit to lower blood pressure? ›

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

Does pea affect blood pressure? ›

On the other side, PEA treatment reduces AT1 expression and hence Ang II-mediated effects, indicating a further mechanism contributing to its blood pressure lowering effect.

What is the best drink in the morning for high blood pressure? ›

There are a range of drinks that may help lower a person's blood pressure in the morning. If a person with hypertension usually drinks coffee or sugary juice in the morning, it may be beneficial for them to swap it for beetroot juice, unsalted tomato juice, green tea, or unsweetened pomegranate juice.

Is pea soup bad for kidneys? ›

Generally any mature bean or pea contains a large amount of potassium and phosphorus. Since people on dialysis and those with later stage kidney disease must limit these minerals, peas are one of the foods that deserve special consideration in kidney diet meal plannning.

Is pea soup bad for cholesterol? ›

Split peas are high in fiber, which can help decrease cholesterol, normalize blood sugar and help you achieve and maintain a healthy weight. What could be better? Mix with vegetables and you've got yourself a heart-healthy dish!

Do peas raise blood sugar? ›

Is Peas Low Glycemic? Yes, peas are considered low glycemic due to their high fiber and protein content, which slows down the absorption of glucose into the bloodstream. This makes them a good option for people with diabetes or those looking to manage their blood sugar levels.

Can you eat too much pea soup? ›

Including an adequate amount of split pea soup can provide health benefits along with maintaining weight. Excessive can increase the fat, which increases the cholesterol levels.

What are the healthiest peas? ›

Green peas are low in saturated fat, cholesterol, and salt. They are a good source of protein, vitamins, and minerals, including vitamin A, vitamin B6, folate, and magnesium. They are also an excellent source of fiber, vitamin C, vitamin K, thiamin, and manganese.

What is a substitute for ham hock in split pea soup? ›

Luckily, there is an option that is just as accessible as ham hock, which can be found in nearly any supermarket. Smoked turkey meat, sold generally as legs or wings, is a worthy substitute for ham hocks, providing a comparable level of savory meatiness and smokiness.

Why do peas upset my stomach? ›

Green peas are high in carbohydrates. Furthermore, it contains a large amount of sugar which makes it difficult to digest. When you eat excessive peas it leads to issues like flatulence, bloating, and gas. Additionally, the peas still have these defects even after being properly cooked.

How do you keep gas from split pea soup? ›

How do you make pea soup not gassy? Using Ayurvedic cooking methods, rinsing and soaking your peas before cooking, and eating them in a balanced meal help make pea soup not gassy.

What is pea soup diarrhea a feature of? ›

Some patients experience foul, green-yellow, liquid diarrhea (pea soup diarrhea). The individual may descend into the typhoid state, which is characterized by apathy, confusion, and even psychosis.

Does pea protein irritate the stomach? ›

One cup of yellow peas on their own contains about 8 grams of protein,” says DiMarino. “But one scoop of pea protein isolate — the protein powder you'd buy at a store — contains between 15 and 20 grams of protein for every 100 calories.”

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