Creamy Peas Soup

Pea soupCreamy Peas Soup

The green peas are not taken as an exotic food in terms of nutrient composition as green peas do contain some sugar and starch . But they also contain a unique assortment of health-protective phytonutrients.  Since one cup of green peas contains at least 10 milligrams of coumestrol, it’s not difficult for us to obtain this remarkable health benefit.

Hi friends ! Please try peas soup this winter. The green peas soup is very delicious and really easy to make.

Prep time: 7 minutes

Cook time: 10 minutes

Cuisine: North Indian

Course: Soups

Serves: 4


  • 2 cup  green peas (fresh or frozen)
  • 2 tbsp All purpose flour / Maida
  • 2 tbsp Butter
  • 6 cloves of garlic
  • 2 cups Milk (low fat)
  • 2/3 tsp salt
  • 1/2 tsp pepper, freshly ground
  • 2 cups water
  • 8 Mint leaves, for garnishing


Step 1.

In a pressure cooker place the shelled peas with 1/2 cup of water. Close the lid and pressure cook on high flame. The moment full pressure is formed, switch the stove off. Let the cooker cool down to room temperature, and take out the peas in a bowl.

Step 2.

Use a blender to puree the steamed peas. Set aside.

Step 3.

Place a saucepan over medium-high heat and add butter. When hot, add the crushed garlic and sauté for 50 seconds.

Step 4.

Add  maida/all purpose flour. Stir and cook the butter-flour mixture/roux over low heat with a wooden spoon.

Step 5.

Once it gets the sandy texture, add cold milk and bring it to a boil, stirring continuously to avoid lumps.

Step 6.

Simmer gently for two minutes. Add pureed peas, salt and pepper powder and mix well. Serve hot, garnished with a pair of fresh mint leaves.

Health benefits of green peas:

  • Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.
  • Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are a good source of protein, and soluble as well as insoluble fiber.
  • Fresh pea pods are an excellent source of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given in expectant mothers would help prevent neural tube defects in the newborn babies.
  • Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.
  • Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage inside the brain.
  • Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  • In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.


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  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.