A light, refreshing, and hormone-friendly recipe perfect for perimenopause support
This pea and basil soup is one of my favourites on a summery day. It is light, fresh, and full of vibrant flavour. The sweetness of the peas and the fragrant basil make it feel refreshing rather than heavy, and it is quick to prepare, which is perfect when you do not want to spend ages in a hot kitchen. I love it just as it is, but if I am in the mood for something a bit more filling or want to boost the protein, I will sometimes stir in some shredded ham hock or chopped cooked chicken breast. It still feels light, but keeps me going for longer.
🥣 Ingredients (Serves 4)
- 2 tbsp olive oil
- 2 large leeks (about 400 g), trimmed and finely sliced
- 1 garlic clove, minced
- 400 g frozen Garden peas
- 750 ml low-salt vegetable stock
- 12 g fresh basil leaves, plus extra to serve
- 3 tbsp Crème Fraiche, plus extra to serve
- Salt & freshly ground pepper, to taste
- Squeeze of lemon juice (optional)
🧑🍳 Instructions
- Heat the oil in a saucepan over a medium heat. Add the leeks and a pinch of salt. Fry for 5-6 minutes until the leeks are soft, then add garlic and fry for 2-3 minutes more.
- Add the peas and stock, bring to a simmer and cook for a further 3-4 minutes. Take off the heat and allow to cool for 5 minutes.
- Add the basil, Crème Fraiche, and a squeeze of lemon juice (if using) and season.
- Whizz with a stick blender until smooth.
- Taste, and adjust the seasoning if needed.
- Reheat to serve, if necessary, then divide between bowls. Top with a little more Crème Fraiche, a few more basil leaves and a grinding of black pepper.
You can freeze the soup in batches. It will stay good for up to 3 months.
Nutrition per serving – 225 kcals :
• 13 g fat • 4.6 g saturated fat • 15 g carbs • 8.4 g sugars • 7.8 g fibre • 7.6 g protein
Here’s a healthy Roasted Red Pepper and Tomato Soup recipe for you to try as an alternative!
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