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).
Servings: 4 people
- 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.