Velvet Green Pea

A vibrant green soup loaded with phytonutrient-rich greens, sweet peas, and fresh herbs. A quick cooking time helps keep the flavor bright and the vegetables vibrant, while rich raw cashews blend in for a silky, plant-powered finish and provide healthy fats that can support the absorption of fat-soluble plant compounds.

Ingredients

  • 3 cups vegetable broth or filtered water
  • 1 medium yellow squash or light green zucchini (chopped)
  • 1 medium leek or shallot (washed and sliced)
  • 1 cup sweet frozen green peas
  • 1 cup fresh baby spinach
  • 1 cup fresh arugula leaves
  • ½ cup fresh sweet basil leaves
  • ¼ cup fresh flat-leaf parsley
  • 3 garlic clove (peeled)
  • ¼ cup raw cashews (soaked in warm water for 20 minutes and drained)
  • 1 tsp ground fennel seeds or cumin
  • Pinch of sea salt & freshly ground black pepper
  • Dry chili flakes (to taste)

For Serving:

  • Extra virgin olive oil
  • Freshly squeezed lemon juice
  • Fresh microgreens / sprouts
  • A small handful of chopped pistachios

Instructions

  1. In a medium saucepan, bring 2 cups of the vegetable broth to a gentle simmer.
  2. Toss in the sliced leek and chopped squash. Simmer uncovered for 2 to 3 minutes until slightly tender.
  3. Stir in the arugula, spinach, and frozen peas. Cook for about 30–60 seconds, just until the greens are wilted, then remove the pan from the heat. Allow to cool for about 10 minutes.
  4. Carefully pour the cooked vegetables and liquid into a high-speed blender. Add the fresh basil, parsley, garlic, soaked cashews, remaining broth, ground fennel, salt, and pepper.
  5. Blend on high for 60–90 seconds until completely smooth and velvety.
  6. Taste and adjust seasoning. If the soup is too thick, add a bit more stock or water to reach your desired consistency.
  7. Ladle into bowls, drizzle with extra virgin olive oil and fresh lemon juice, and top with a handful of fresh sprouts/microgreens and chopped pistachios.

Nutritional Values & Benefits

  • Phytochemical & Antioxidant Rich: Leafy greens and culinary herbs provide a variety of plant compounds, including lutein and other antioxidants that contribute to a nutrient-rich diet.
  • Gentle Cooking & Nutrient Retention: Minimal cooking helps preserve some heat-sensitive nutrients, including vitamin C, while maintaining the vivid green color and fresh flavor of the vegetables.
  • Healthy Fats & Minerals: Cashews provide unsaturated fats, magnesium, and copper, while the healthy fats in cashews and olive oil can support the absorption of fat-soluble plant compounds such as carotenoids.