Pea Spinach & Kale Green Soup
Pea protein keeps our energy levels sustained, whilst spinach and kale provide the omega 3 fats needed to keep the brain’s nerve cells, which co-ordinate mood and behaviour, firing optimally. Dark leafy greens contain folate (which can be low in people with depression) and magnesium (which calms the central nervous system and racing minds).
- 205g frozen garden peas
- 1 onion
- 3 celery stalks
- 1 garlic clove, crushed
- 160g spinach leaves
- 100g kale, chopped and large stalks removed
- 235g pre-cooked cannellini beans
- 250ml vegetable stock
- Sea salt and black pepper to taste
- A dollop of diary free yoghurt
- Fresh herbs and seeds
Slice the onion and celery and sauté in a pan with the olive oil, a bit of salt and pepper, until soft. Add the garlic and cook for a further minute. Add in the kale and cook until softened, approximately 5 minutes.
Stir in the stock, bring it to a simmer and then add in the frozen peas and cannellini beans. Sit for 4-5 minutes until the peas are thawed but not over-cooked (they’ll lose their vibrant green). Start to transfer the soup mixture into a blender (make sure it’s not piping hot otherwise it’ll splurt out of the blender lid and burn you!) adding the spinach leaves, and blend in batches – the spinach will cook in the residual heat of the soup and it also helps to retain its fresh green colour. Taste and season the soup and serve in a warmed bowl with a dollop of dairy-free yoghurt, fresh herbs and seeds.
Keeping for later? Allow the soup to completely cool and store in the fridge in an airtight container for 3 days. Re-heat low and slow to prevent the soup from spitting and also turning a muddy green. CNM recommends the use of organic ingredients. Recipe by Chef and Nutritionist Francesca Klottrup for the ICSA-accredited Natural Chef Diploma Courses at the College of Naturopathic Medicine (CNM). Photography by Juliet Klottrup.