Pea, leek and watercress soup with feta
This soup is so tasty and as good for you as it looks! Although we’re coming to the end of soup season, I make an exception when it's this green and vibrant (and in any case, it’s still blood freezing here in Leeds).
Peas are part of the legume family and aren’t strictly a vegetable. They have an impressive nutrient profile with a protein (5%), fibre (5%), polyphenol antioxidants (gut health, cell repair, and detox), and a range of vitamins: K (wound healing, bone, and muscle density), B1 thiamine (energy levels, nervous system support), manganese (anti-inflammatory, bone health, anti-oxidant), C (immunity), and folate (energy, inflammation). Peas are also a low glycaemic index (GI) food, which is a measure of how fast your blood sugar increases after eating, plus their high fibre context also slows digestion and can help to stabilise blood glucose levels.
Leeks are also a great source of fibre and prebiotics - undigestible compounds that feed gut microbes. These microbes produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate, reducing gut inflammation, keeping the intestines healthy, and stimulating good gut bacteria to grow. A happy gut reduces the risk of inflammation within the body and, ultimately, the risk of developing chronic disease.
Watercress is from the brassica family, along with Brussels sprouts, cabbage, and kale; it was once considered a weed but is very nutrient-dense. It contains a high level of vitamin K and vitamins A and C, with some calcium and manganese. Watercress is understood to contain antioxidants that protect against cell damage by free radicals, which are molecules that cause cell damage or oxidative stress. Higher levels of oxidative stress are associated with inflammation, cell damage, and chronic diseases such as cancer, diabetes, Alzheimer’s, and Parkinson’s.
Ingredients
Serves 62 leeks, chopped finely
1 clove garlic, finely chopped or grated
700g frozen peas
800ml fresh chicken or vegetable stock, or use a Kallo stock cube
80g watercress
A handful of chopped fresh parsley (incl. stalks)
1 tsp sea salt
Juice of half a lemon
100g feta, crumbled
Method
Add a glug of extra virgin olive oil to a large pan and heat gently
Put in the leeks and fry on a low-med heat for around 5 minutes
Next, add the garlic and cook for a minute
Then, put in the peas and pour in the stock
Bring to a boil and reduce to a simmer for 5 minutes, then add the watercress and cook for a couple more minutes.
Finally, add the salt, lemon juice, and parsley, then blitz well with a hand blender.
Serve with crumbled feta and a crack of black pepper