Ingredients
- 1 tbsp olive oil
- 1 bunch of spring onions, sliced
- 1 garlic clove, crushed
- 500 g peas (fresh or frozen)
- 800 ml hot vegetable stock
- 85 g watercress
- A large handful of mint leaves
- Juice of ½ lemon
- Sea salt and black pepper
- Coconut yoghurt or homemade yoghurt, and pea shoots, to serve
Method
- Soften: heat the oil in a pan and cook the spring onions for 3 minutes. Add the garlic and cook for 1 minute.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Cook the peas: add the peas and stock, bring to the boil and simmer for 4–5 minutes, until the peas are just tender.
- Add the greens: take off the heat and stir in the watercress and mint, letting them wilt for a minute.
- Blend: blend until very smooth, add the lemon juice and season.
- Serve: serve hot, or chill for a refreshing summer soup, with a swirl of yoghurt and a few pea shoots.
Why it's good for you: Peas are a surprisingly good source of plant protein and fibre, and frozen peas are frozen within hours of picking, so they keep their nutrients well. Watercress is one of the most nutrient-dense vegetables of all, and its peppery taste comes from compounds that support the liver's natural detoxification.
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