Pea soup, a comforting and versatile dish, offers a wealth of health benefits, particularly for those seeking to manage their weight and improve their overall well-being. Made from peas, which belong to the legume family (fabaceae), this soup is a powerhouse of essential nutrients. Legumes, including lentils, soybeans, chickpeas, and various beans, are characterized by their pods containing seeds or beans. Peas, with origins tracing back to the Middle East (modern-day Turkey and Iraq), are now cultivated globally and come in various forms, such as garden peas, snow peas, and snap peas.
Varieties of Peas
- Garden Peas: Also known as English or sweet peas, these grow inside inedible green, rounded pods and are sweet and starchy.
- Snow Peas: These have flat, edible pods with tiny peas inside and are often used in stir-fries.
- Snap Peas: A hybrid of standard and snow peas, snap peas are crunchy and can be eaten raw or cooked.
- Field Peas: Despite the name, they are technically beans, often used as livestock feed or to enrich soil. Black-eyed peas are a type of field pea.
Nutritional Profile of Pea Soup
Pea soup is packed with vitamins, minerals, and other beneficial compounds. A 1/2 cup serving of green peas contains approximately:
- Calories: 67
- Protein: 4 grams
- Carbohydrates: 13 grams
- Sugars: 5 grams
- Calcium: 22 milligrams
- Iron: 1 milligram
A 100g serving of pea soup contains:
- Carbs: 10g (3.64% Daily Value)
- Fiber: 2g (7.14% Daily Value)
- Sugars: 1g (2% Daily Value)
- Protein: 4g (8% Daily Value)
- Sodium: 400mg (17.39% Daily Value)
Health Benefits of Pea Soup
Weight Management
Pea soup can be a valuable addition to a weight loss diet due to its unique nutritional properties:
- High in Fiber: Peas are rich in dietary fiber, which promotes digestive health, helps control blood sugar levels, and reduces the risk of type 2 diabetes. Dietary fiber has a laxative effect and reduces your risk for constipation. 100 gm of green peas provides nearly 6 grams of dietary fiber.
- Low in Calories: A cup (100 gm) of pea soup has about 70 calories, which can be easily incorporated into a weight loss plan.
- High in Protein: Peas are a good source of protein, which helps slow down stomach emptying and reduces levels of ghrelin, the hormone that stimulates hunger.
- Low in Fat: Split pea soup prepared without ham has 169 calories, no cholesterol and only 1 gram of fat, according to the USDA.
Digestive Health
Peas are rich in fiber, facilitating smoother digestion by helping food move efficiently through the gut. Peas are rich in coumestrol, a nutrient that plays a role in protecting against stomach cancer. A 2009 study done in Mexico City showed that daily intake of peas and other legumes lowered the risk of stomach cancer by 50%.
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Heart Health
The omega-3 and omega-6 fatty acids in peas help reduce inflammation and prevent plaque formation in blood vessels. In addition, magnesium, potassium, and other minerals found in peas can lower your risk of high blood pressure.
Blood Sugar Control
The fiber and protein in peas help regulate the digestion of starches, controlling blood sugar levels. The protein and fiber in peas slow the breakdown of carbohydrates and help to control your blood sugar. Studies show that eating a high-protein diet decreases blood sugar after meals in people with type 2 diabetes. Peas also have a low glycemic index, reducing the likelihood of sudden blood sugar spikes after consumption.
Immune Health and Anti-Inflammatory Properties
Peas are packed with antioxidants, which help build your immune system. The vitamins and nutrients found in peas help reduce inflammation. Peas are a source of vitamins C and E, zinc, and other antioxidants that strengthen your immune system. Nutrients such as vitamins A and B and coumestrol help reduce inflammation and lower your risk of chronic conditions, including diabetes, heart disease, and arthritis.
Eye Health
Peas contain lutein and zeaxanthin, carotenoids that protect the eyes from chronic diseases like cataracts and age-related macular degeneration. Lutein and zeaxanthin act as filters from harmful blue light, which contributes to cataracts and macular degeneration.
Other Benefits
- Bone Health: Green peas are a good source of vitamin K, which plays a central part in bone health.
- Source of Minerals: The soup of green peas provides essential minerals like magnesium, potassium, and iron. These minerals are necessary for proper muscle function, blood pressure control, and promoting healthy red blood cells.
Potential Health Risks
While pea soup offers numerous benefits, it's important to be aware of potential risks:
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- High Sodium Content: Many canned and commercial pea soups have high sodium levels, which can contribute to hypertension and increased cardiovascular risks. Select pea soup with natural ingredients and low sodium.
- Digestive Discomfort: Consuming large quantities of pea soup may cause gas or bloating due to its high fiber content.
- Contamination Risk: Improperly prepared, stored, or handled pea soup can be contaminated with harmful bacteria.
- Lower Protein Content: Compared to meat-based soups, pea soup may not provide enough protein for individuals with higher protein needs.
How to Choose and Store Pea Soup
- Choosing: Opt for pea soup with natural ingredients and low sodium. Quality pea soup should be thick and creamy with a deep green color, suggesting it is made with fresh, well-cooked peas. Avoid pea soup that is overly thin or has a grayish tint, as this indicates poor ingredient quality or preparation. Soup that smells sour or has visible mold should also be avoided, indicating spoilage.
- Storing: Store pea soup in an airtight container in the refrigerator for up to 3-4 days. For extended storage, freeze it in an airtight container for 2-3 months. Make sure it has cooled down completely before sealing and storing to ensure optimal quality. Leaving pea soup out at room temperature for too long can promote bacterial growth. It's best to avoid metal containers for storage, as they may alter the flavor. Always reheat only the amount you plan to consume to keep the soup's taste and texture intact.
How to Incorporate Pea Soup into Your Diet
Pea soup is a versatile dish that can be enjoyed in various ways:
- Meal Starter: Begin your meal with a bowl of fresh pea soup.
- Lunch Option: Pack it for lunch with a side of whole grain bread or a salad.
- Dinner Side: Serve it as a side dish with your dinner.
- Snack: Have it as a mid-afternoon snack.
- Use As Base: You can use this pea soup as a base for other dishes, such as a vegetable stew or a creamy pasta sauce.
- Add Variety: Try different recipes to keep things interesting.
What to Do with Leftovers?
Leftover pea soup can be repurposed into a variety of hearty dishes. Use it as a base for a stew or casserole by adding cooked meats, vegetables, and grains, or mix it into a pasta sauce with cream and Parmesan for a rich and flavorful dish. Pea soup is also great when used as a filling for pot pies or savory tarts.
Use pea soup as a sauce for roasted vegetables, grilled meats, or seafood, where its creamy texture adds richness. If you have a lot of pea soup, consider freezing it in portions for easy meals later, or blending it with additional herbs and spices for a new flavor profile. Pea soup can also be used as a base for a vegetable curry, where its sweetness balances the spices.
Expert Tips
- To enhance the flavor of reheated pea soup, consider adding a splash of fresh stock or a squeeze of lemon juice right before serving, which can revive its taste.
- When buying fresh peas, look for bright green, plump ones with medium-sized pods. Donât choose peas that are bruised or soft. If you buy canned peas, itâs a good idea to choose low-sodium varieties.
Homemade vs. Canned
While canned, ready-to-eat split pea soup might taste good, it has some nutritional downsides. By preparing homemade split pea soup, nutrition can improve significantly. In addition, you can experiment with vegetarian versions and include vegetables such as carrots, celery and onions for extra nutrients and fiber.
Growing Peas
You can grow peas in regular soil, as long as itâs well-drained. Choose an area that gets at least some sunlight and has good airflow. Some types of peas have tall vines that can grow up to 5 ft. You should use a trellis to help support the vines as they grow.
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- Season: You should plant peas so that they mature when the weather is still cool. In most parts of the United States and Canada, itâs best to start them in February, March, or April. In warmer regions, peas can be planted in the fall or winter. Ideal growing temperatures are between 55°F (12.8°C) and 65°F (18.3°C).
- Planting: Place the pea seeds in a shallow trench, between 6 to 7 inches apart. Be sure the seeds are planted at about the same depth and cover them with about an inch of soil.
- Harvesting: You should harvest peas as soon as theyâve reached their full size, which is a little larger than the dry seed that was planted. In general, peas that are ready for harvest will be sweet, thin, tender, and not starchy. Peas can turn bad quickly. They will not be edible as fresh peas within 1 to 3 days after harvest.
Growing Tips
- Peas grow best in temperatures between 55°F to and 65°F, so itâs best to plant them in spring or late summer.
- Choose a spot with full sun and good drainage. If youâre in an area with wet weather, plant your peas in raised beds to avoid drowning them.
- Plant your peas 4 to 6 weeks before the last frost, and be sure the soil temperature is at least 40°F.
- Peas prefer sandy or clay soils with a pH between 6.0 and 7.0.
- The fertilizer you choose for your peas should have phosphorus and potassium, but peas donât need extra nitrogen.
- Donât plant your peas in the same place more often than once every 4 years.
- Plant your peas about an inch deep. Plants should be 2 inches apart, and rows should be 7 inches apart.
- Donât let the soil dry out, but be careful not to overwater the peas.
- Be careful when removing weeds, as the pea roots are fragile and easily disturbed.
- Different varieties of peas will have different indicators of when to harvest. But most types are ready about 2 months after planting.
- Start trimming your pea greens when the plant reaches 6 to 8 inches tall. The more you cut, the more the plant will continue to grow more greens.
- Keep an eye out for aphids, beetles, nematodes, wireworms, fungus, and mold.