As the cold winds of winter make way for the gentle breezes of spring, our palates crave lighter, fresher fare that celebrates the season's vibrant produce. What better way to welcome the warmth and renewal of spring than with a bowl of invigorating Cilantro Pea Soup? Packed with nutrients and bursting with flavor, this soup is sure to become a staple in your springtime menu rotation.
Ingredients:
1 tbsp extra-virgin olive oil
2 large leeks (white and light green parts only), thinly sliced
1 garlic clove, minced
1⁄4 tsp ground coriander
4 cups low-sodium vegetable broth
3 cups thawed frozen green peas or fresh
2 tbsp finely chopped fresh cilantro
1⁄4 cup julienned daikon radish for garnish
1 tsp lemon zest, freshly grated for garnish
Sea salt and pepper to taste
Instructions:
Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the sliced leeks and minced garlic, stirring occasionally, until softened, about 5 minutes. Sprinkle in the ground coriander and continue to cook for another minute, allowing the flavors to meld.
Add the Peas and Broth: Pour in the low-sodium vegetable broth and add the green peas. If you're using fresh peas, they will cook a bit faster than frozen peas, so adjust your cooking time accordingly. Bring the mixture to a simmer and let it cook for about 10 minutes, until the peas are tender and cooked through.
Blend to Smoothness: Using an immersion blender or transferring the soup in batches to a blender, carefully puree the soup until smooth and creamy. Be cautious when blending hot liquids.
Season and Serve: Stir in the chopped cilantro and season the soup with salt and pepper to taste. Ladle the soup into bowls and garnish each serving with a sprinkle of julienned daikon radish and freshly grated lemon zest for a burst of freshness.
Nutrient Benefits:
While this Spring Cilantro Pea Soup is undeniably delicious, it also offers a myriad of health benefits thanks to its nutrient-rich ingredients:
Peas: These little green gems are not only rich in fiber but also pack a punch of plant-based protein, making them a filling and satisfying addition to any meal. Peas are also a good source of vitamins C and K, as well as folate and iron, which are essential for maintaining a healthy immune system and supporting overall wellbeing.
Leeks: Like their onion and garlic cousins, leeks contain powerful antioxidants and compounds that may help reduce inflammation and promote heart health. They're also a good source of vitamins A and K, as well as folate and manganese.
Cilantro: Beyond its vibrant flavor and aroma, cilantro is packed with antioxidants and may help rid the body of heavy metals. It's also a good source of vitamins A, C, and K, as well as potassium and manganese.
Daikon Radish: This crisp and peppery root vegetable adds a refreshing crunch to the soup while providing a dose of vitamin C, potassium, and fiber. Radishes are also low in calories, making them a waistline-friendly addition to your diet.
So, there you have it – a simple yet nourishing recipe that celebrates the flavors of spring while providing a bounty of health benefits. Whether you enjoy it as a light lunch, a comforting dinner, or a refreshing starter, this Cilantro Pea Soup is sure to delight your taste buds and nourish your body from the inside out. Cheers to embracing the season and all the culinary delights it has to offer!
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References for the nutritional benefits mentioned in the blog:
Slavin, J. L., & Lloyd, B. (2012). Health Benefits of Fruits and Vegetables. Advances in Nutrition, 3(4), 506–516. DOI: 10.3945/an.112.002154
Milner, J. A. (2006). Bioactive Compounds in Plants: Their Role in Preventive Nutrition and Health. American Journal of Clinical Nutrition, 81(Suppl 15), 570S–575S. DOI: 10.1093/ajcn/81.1.15
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