The green soup with celery, onion, and peas, to be enjoyed with bread or to season pasta, is a soup dominated by the color green.
Since I increased my weekly legume consumption, to vary legumes and offerings, I took inspiration from colors.
For the preparation of my green soup, I used split peas, onion or shallot, and leek.
Regarding split peas, I prepare more portions to have a small and practical supply in the freezer: cooking split peas [basic recipe].
This way, you just need to thaw them in time, and the soup will be ready in a few minutes, avoiding the use of canned legumes.
Otherwise, remember that dried peas need soaking [12-24 hours].
Regarding the preparation time, consider:
• 12-24 hours of soaking;
• 60 minutes for cooking the peas.
If you use ready peas, consider only the time to prepare the soup.
To be enjoyed with bread or to season pasta.
In case of soupy main dishes, to avoid glycemic peaks, it’s recommended to cook the pasta separately, rinse it, and add it to the prepared brothy sauce; this way, the starch released by the pasta in the cooking water is eliminated.
- Difficulty: Easy
- Cost: Cheap
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- pre-cooked split peas (for 2 people)
- to taste celery (stalks and leaves)
- to taste onion (or shallot)
- to taste leek
- 7 oz water
- 1 vegetable bouillon (homemade)
- 1 pinch salt
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
Preparation
Prepare the split peas following the procedure described in cooking split peas [basic recipe] or, if you have them already in the freezer, thaw a double portion.
Clean and wash the vegetables thoroughly:
• celery stalks and leaves;
• onion or shallot;
• leek.
Cut the celery stalks into chunks and separate the leaves.
Cut the onion or shallot in half or into quarters.
Slice the leek into rings.
In a saucepan, pour 7 oz of water and add:
• celery;
• onion;
• leek;
bring to a boil and mix.
Cover with a lid, bring to a boil, and cook for 5 minutes.
With the flame off, add a homemade vegetable bouillon to further season [optional].
Add the peas to the green soup and incorporate, stirring with a silicone spatula.
Adjust salt and grind the pepper.
Let it simmer on low heat until the green soup reaches the desired consistency.
Add the parsley.
Plate.
Add a drizzle of raw olive oil and grind the pepper.
Your green soup with celery, onion, and peas is ready.
Enjoy your meal!
To be enjoyed with bread or to season pasta.
In case of soupy main dishes, to avoid glycemic peaks, it’s recommended to cook the pasta separately, rinse it, and add it to the prepared brothy sauce; this way, the starch released by the pasta in the cooking water is eliminated.
Pairing with pasta, rice, or other grains allows for better absorption of the proteins in legumes.
Indeed, the grains in these dishes compensate for the missing amino acids in legumes, providing a complete amino acid pool.
Choose grains preferably whole grain.
For more information: how to pair legumes in the diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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