Main Page
Soups
Lean pea soup

Lenten Pea Soup

An affordable, easy vegetarian soup for fasting days! Lenten pea soup is one of the most important, if not the foundational, dishes of the fasting season. Rich in plant protein, it's deeply satisfying, a full meal in its own right, and an ideal choice for a meatless lunch. The trick to pea soups — getting the peas to break down — is easily solved by pouring boiling water over them: it bursts the thin skins so the peas cook down beautifully no matter how fresh they are. The result is an even, thick, velvety texture!

MariaS

Recipe author

Composition / ingredients

Servings:

Peas

Water

1.3

Potatoes

Onion

Carrots

Bay leaf

Vegetable oil

Spices dry

Greenery

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 23 % 3 g

Fats 8 % 1 g

Carbohydrates 69 % 9 g

56 kcal

GI: 100 / 0 / 0

Cooking method

Step 1:

How do you make Lenten pea soup? Get the peas, potatoes, carrot, onion, and vegetable oil ready (since this is a fasting dish, we leave out butter and ghee). You'll also need a little salt, spices, and fresh herbs.
Step 2:

There's a little trick at the start that makes the peas break down perfectly and the soup taste great. Pour BOILING water over the dry peas (no soaking needed) — just a small amount. Add a little salt, a knife-tip of ground cinnamon, a bay leaf, and a little vegetable oil. Bring to a boil and cook until the peas swell, then top up the water to the amount you need. This way you don't have to stand at the stove constantly skimming foam.
Step 3:

While the peas cook, peel the carrot and onion. Grate the carrot on the coarse side and chop the onion finely into whatever shape. Heat vegetable oil with spices (curry, turmeric, ground black pepper, paprika) and add the chopped onion and carrot. Sauté the vegetables until soft.
Step 4:

Wash, peel, and dice the potatoes small. When the peas are nearly done, add the chopped potatoes to the soup. Salt to taste. Cook until the potatoes are fully done. Stir now and then so the broken-down peas don't settle and scorch on the bottom.
Step 5:

At the end of cooking, add the sautéed carrot and onion to the soup, along with a little chopped fresh herbs.