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Edamame, Pea & Mint Soup

gluten free
wheat free
kid friendly
quick meals, fast feeds
cheap as chickpeas
freezable
low fat low sugar, diabetic friendly
1 spoon difficulty rating

30 minutes

Serves: 4

Edamame, Pea & Mint Soup

A gorgeous, bright green soup. Rich in protein, iron and other nutritional goodies, it is easy to make and delicious as a starter or a hearty lunch with a wholemeal roll.

 

 

GF and low-fat/diabetic alternatives are given in the ingredients list.

Ingredients: 

  • 225g/8oz leeks
  • 1½ tbsp olive oil (use oil spray for low-fat/diabetic option)
  • 1 small onion or half a large onion, roughly chopped
  • 225g/8oz potatoes, peeled and diced (use sweet potatoes for diabetic option)
  • 1.2L/2 pints light vegetable stock OR the same amount of hot water with 4 tsp vegan bouillon powder added (Marigold red or purple tub are each vegan and GF)
  • 100g/generous 3oz edamame beans, sold in freezer compartments of large supermarkets or health food shops - this is podded weight
  • 125g/generous 4oz peas, fresh or frozen
  • One good handful/10g fresh mint leaves, roughly chopped. Set aside a couple of sprigs for garnish
  • 3 tbsp unsweetened plant milk, eg almond, soya, hemp, oat, thin coconut
  • Black pepper
  • Salt if necessary

Method: 

1. Prepare the leeks: top and tail, chop roughly then soak in cold water for a few minutes to loosen dirt and grit. Rinse and agitate thoroughly in running water then drain.

2. Heat the oil in a large saucepan and sauté (gently fry) the onion and leeks until the onion is soft.

3. Add the potatoes and sauté for a few seconds to coat in oil then add the stock.

4. Add the edamame, peas and mint. Bring the mixture to the boil and turn down to simmer for 20 minutes.

5. About 5 minutes before the end, add the soya milk.

6. Blend the soup until smooth.

7. Serve with the sprig of mint.

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Viva! is a UK-registered charity which educates people about the realities of factory farming and how it impacts our health, the planet and animals. Vegan Recipe Club is part of our project to make going – and staying – vegan really easy by providing amazing recipes which make even meat-eaters’ mouths water!

We’re doing it because veganism saves animals, protects our planet and is better for the environment and your health.

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