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Spring Pea & Parsley Soup


Spring has sprung and along with it some of my favorite flavors!  Spring peas are subtlety sweet and best showcased with simplicity…a perfect fit for spring soups and purees.

This parsley, pea soup is simplified for even the pickiest palate.  Use fresh (or frozen peas), herbacious parsley, zippy lemon and a little garlic and onion for depth of flavor.

Peas offer:

  • A unique assortment of protective phytonutrient, including those lower cancer risk
  • Antioxidant and anti-inflammatory benefits
  • A lowered risk of type 2 diabetes due to strong fiber and protein content for a plant food
  • A source of omega-3 fats in the form of alpha-linolenic acid (ALA).

The addition of parsley provides:

  • Rich sources of flavenoids that function as antioxidants and prevent cellular damage
  • Volatile oils that inhibit tumor formation
  • “Chemoprotective” benefit that can neutralize carcinogens
  • Folic acid, the B vitamin critical to cardiovascular health

Parsley and Pea Soup

Serves 4


1 T organic coconut oil

1 T organic live oil

1 large white onion

3 cloves garlic

1 lb organic shelled green peas (frozen is fine)

2 cups parsley, leaves only

3-4 cups organic vegetable broth

1 lemon

sea salt to taste


Roughly chop onions and garlic.

In a large stock pot, heat coconut oil. When heated, add onions with a large pinch of salt and stir to coat and cook for 5-10 minutes until onions have browned. Add garlic, stir to coat, cook 2-3 minutes over medium heat.

Add 3 cups veggie broth and peas, bring to a simmer for 10 minutes. Add parsley and fold in until it wilts. Transfer to a vitamix or high power blender and blend until smooth. Add extra broth if needed for a thinner texture.

Juice lemon and add to soup with olive oil, blend. Season to taste with salt and pepper.

Pour back into the pot and heat through. Serve.



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