Italian Pea and Basil Soup Recipe

By Dr. Ben Kim on July 19, 2007

Green peas are full of many health-promoting nutrients, the most abundant one being vitamin K1, which is needed for optimal bone mineralization. Green peas are also abundant in folate, manganese, dietary fiber, vitamin B1, beta-carotene, and vitamin C.

Enjoy the following recipe for a traditional Italian green pea and basil soup (the quantities listed in the ingredients section will produce approximately 4 servings).

Ingredients:

3.5 cups frozen baby or regular green peas
1 cup fresh basil leaves, roughly torn, plus extra for garnish
4 cups vegetable broth
2 yellow or Vidalia onions
1 carrot, chopped
1 celery rib
1 clove garlic, finely chopped
5 tablespoons extra virgin olive oil
Sea salt and pepper, to taste

Directions:

Heat olive oil in a large pot and add the onions, celery, carrot, and garlic. Cover the pot and cook over low heat for about 10-15 minutes or until vegetables are soft. Stir occasionally to keep the vegetables from sticking to the base of the pot.

Add the peas and vegetable broth to the pot and bring to a boil. Reduce the heat, then add basil and sea salt and pepper. Simmer for about 10 minutes.

Process the soup in a food processor or a strong blender for a few minutes until smooth. Transfer to bowls, sprinkle with Parmesan cheese if you can tolerate dairy, top with a few torn basil leaves, and serve immediately.

This delicious and filling soup goes well with a whole grain baguette and avocado slices on the side.

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