green pea and basil soup recipe | pea basil soup | low salt green pea and basil soup |
by Tarla Dalal
Added to 26 cookbooks
This recipe has been viewed 50939 times
green pea and basil soup recipe | pea basil Indian soup | low salt green pea and basil soup | Green pea and basil soup, specially crafted for those on low-salt diets | with 20 amazing images.
green pea and basil soup is a diabetic friendly Indian soup. Learn how to make pea basil Indian soup .
green pea and basil soup is a vibrant and flavorful dish that showcases the freshness of spring. The sweetness of the peas harmonizes perfectly with the herbaceous notes of basil, creating a symphony of flavors that is both comforting and invigorating.
The sweet, earthy flavour of green peas meets the herby accents of basil in this awe-inspiring green pea and basil soup . We have retained the high fibre content of green peas in this soup by not straining it.
This, along with the restricted use of salt, makes this green pea and basil soup good for those with high blood pressure. Although we have used very little salt, this soup tastes simply too good because of the use of basil, which is the real highlight of this recipe. It enhances the flavour and aroma to a truly unforgettable extent.
To make green pea and basil soup , heat the oil in a deep non-stick pan, add the spring onions and sauté on a medium flame for 1 minute. Add the green peas and 3 cups of vegetable stock or hot water and mix well. Cook on a medium flame for 7 to 8 minutes. Add the basil leaves.
Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.
Add 1/4 tsp salt. We are using this recipe to control blood pressure. If you are healthy, then add salt to taste and pepper, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
Serve green pea and basil soup hot with crusty bread.
Embark on your weight loss journey with this guilt-free delight, Green Pea and Basil Soup, packing a mere 101 calories .
green pea and basil soup is rich in vitaminC, phosphorus, fibre and vitamin B1.
pro tips for green pea and basil soup . 1. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. 2. Fresh green peas are used in green pea basil soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup. 3. Add 3 cups of vegetable stock or hot water. For better taste use or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
Try other low salt recipes like Nutritious Pumpkin Soup and Mini Carrot and Cabbage Buckwheat Pancake.
Enjoy green pea and basil soup recipe | pea basil Indian soup | low salt green pea and basil soup | Green pea and basil soup, specially crafted for those on low-salt diets | with step by step photos.
For green pea and basil soup- To make green pea and basil soup , heat the oil in a deep non-stick pan, add the spring onions and sauté on a medium flame for 1 minute.
- Add the green peas and 3 cups of vegetable stock or hot water and mix well. Cook on a medium flame for 7 to 8 minutes.
- Add the basil leaves.
- Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.
- Add 1/4 tsp salt. We are using this recipe to control blood pressure. If you are healthy, then add salt to taste and pepper, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve green pea and basil soup hot.
Green Pea and Basil Soup recipe with step by step photos
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like green pea and basil soup recipe | pea basil soup | low salt green pea and basil soup | Green pea and basil soup, specially crafted for those on low-salt diets | then see our collection of quick vegetarian soups and some recipes we love.
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what is green pea and basil soup made of ? See below image of list of ingredients for pea and basil soup.
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Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious. Individuals with high blood pressure should refrain from adding salt during vegetable stock preparation. Alternatively, they can opt for a salt-free soup by using hot water instead.
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To make green pea and basil soup recipe | pea basil soup | low salt green pea and basil soup | Green pea and basil soup, specially crafted for those on low-salt diets | heat 2 tsp olive oil in a deep non-stick pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
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Add 1/2 cup chopped spring onions whites. Spring onion whites add a mild onion flavor that complements the sweetness of the green peas and the herbaceousness of the basil. The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions
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Sauté on a medium flame for 1 minute.
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Add 1 cup green peas. Fresh green peas are used in green pea basil soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup.
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Add 3 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
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Cook on a medium flame for 7 to 8 minutes, stirring occasionally.
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Add 1/4 cup chopped basil (tulsi) leaves. Basil leaves have a bright, herbaceous flavor that complements the sweetness of the green peas. The fragrant basil leaves add a refreshing and aromatic touch to the soup, making it more complex and flavorful. Tulsi has the antibacterial property which helps to relieve cold. It’s known to boost the immune system and keep other diseases at bay.
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Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.
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Blend till smooth.
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Add 1/4 tsp salt. We are using this recipe to control blood pressure. If you are healthy, then add salt to taste. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
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Add 1/4 tsp freshly ground black pepper (kalimirch). Freshly ground black pepper has a more intense and complex flavor than pre-ground pepper. It adds a subtle spiciness and depth of flavor to the soup.
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Mix well.
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Cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
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Serve green pea and basil soup | pea basil soup | low salt green pea and basil soup | Green pea and basil soup, specially crafted for those on low-salt diets | hot.
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Heat 2 tsp olive oil in a deep non-stick pan. Consider using olive oil or coconut oil instead of processed seed oils for a healthier diet. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for.
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Add 1 cup green peas. Fresh green peas are used in green pea basil soup because they have a superior flavor, texture, and nutritional value to frozen or canned peas. Fresh green peas have a sweet and delicate flavor that is unmatched by frozen or canned peas. They also have a tender and buttery texture that is essential for a smooth and creamy soup.
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Add 3 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
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Add 1/4 tsp salt. We are using this recipe to control blood pressure. If you are healthy, then add salt to taste. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
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Green Pea Basil Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 76% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 32% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
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Nutrient values (Abbrv) per serving
| Energy | 101 cal |
| Protein | 4.5 g |
| Carbohydrates | 13.1 g |
| Fiber | 6 g |
| Fat | 3.5 g |
| Cholesterol | 0 mg |
| Sodium | 286.3 mg |
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