Tasty Soup Recipe That Gives You the Benefits of Peas

By: Dorine Lam, RDN, MS, MPH

Benefits of peas are many - use this nutrient packed food to help the body run tip topThe humble little pea is a surprising nutritional powerhouse that can not just improve your own health, but that of the planet as well. A cup of peas contains about 100 calories, almost no fat, but loads of fiber to help fill you up, protein to keep your energy up, and micronutrients for better health. Getting the benefits of peas in your diet like with our pea soup recipe really pays off for your health. Despite being low in fat, peas are high in a number of fat soluble nutrients, including omega-3s, omega-6, beta carotene, and vitamin E is surprisingly high.

Peas are a rich source of many antioxidants, including flavonoids, carotenoids, phenolic acids, and polyphenols, along with vitamin C and other nutrients that support the immune system and help you ward off illness.
Peas are especially high in coumestrol, a polyphenol that has been shown to protect against stomach cancer. A cup of peas contains 5 times the amount shown to offer protection.

The benefits of peas include, along with omega-3s and several other compounds that are known to have anti-inflammatory properties. Because inflammation has been linked several serious disease, including cancer and heart disease, as well as aging, eating peas can help keep you healthier. Antioxidants in peas help protect against damage from free radicals, to help delay signs of aging.

The high fiber and protein content in peas helps slow the breakdown of sugar, so it is released into the bloodstream more slowly. Antioxidants and anti-inflammatory compounds can help reduce insulin resistance. Studies show that eating foods that are high in fiber and natural starches and sugars, such as peas, can help reduce the risk of developing type 2 diabetes.

With nearly half a day’s supply of vitamin K, which helps your bones absorbs and hold onto calcium. Peas are also high in B vitamins, which has been shown to help prevent osteoporosis.

Eating right with the benefits of peas help keep your diet on the right track!Peas are loaded with folate. Besides being a critical nutrient during pregnancy, folate can also help reduce the risk of depression. A study found in the Journal of Affective Disorders shows a link between folate deficiency and some instances of depression.

The protein, vitamins, and iron in peas all work together to fight fatigue and give you sustained energy all day long. The iron is especially helpful for fatigue related to anemia, while the protein is excellent for children.

The nutrients in peas help with all systems in the body, supporting the neuroendocrine metabolic response. As mentioned, benefits of peas include anti-inflammation, and reducing the risk of type 2 diabetes. When out of balance, our neuroendocrine metabolic systems create more inflammation and cause sugar levels to be out of balance. The humble pea is one of many vegetables able to help manage and balance our neuroendocrine metabolic (NEM) response. When the body is supported nutritionally, as with a balanced diet, the NEM and all systems in the body function as they should. Hormones are more balanced, sugar levels are normalized, and the metabolism works to cleanse and deliver nutrients.

Benefits of Peas for the Environment

Peas are not just good for you, they’re also great for the environment. As pea plants grow, they pull nitrogen from the air into the soil. One of the primary components of fertilizer is nitrogen, so rotating peas with other crops can help reduce the need to add fertilizer. Rotating peas with other crops may also help fight pests, reducing the amount of pesticides needed. After they have been harvested, the plant breaks down and adds additional organic fertilizer to the soil. Also, another of the many benefits of peas is that they require minimal water, making them an ideal crop for areas with minimal rainfall. Finally, their shallow roots helps prevent soil erosion.

Ingredients A:

  • 2 tbsp Olive oil
  • 1 medium white or yellow onion, finely chopped

Ingredients B:

  • 2 lbs (1kg) potatoes, peeled, cut into small chunks
  • 5 cups (1.25 liters) vegetable stock

Benefits of Peas: Peas are an important part of the ecosystem and environment, so with our pea soup recipe you help the planet at the same time as your health!Ingredients C:

  • 3 cups frozen peas

Ingredients D:

  • ½ cup mint leaves, chopped
  • Salt and Pepper to taste


  • Mint Leaves


  1. In a large soup pot, add Ingredients A and cook over medium heat. Sauté for 3-4 minutes until softened.
  2. Add Ingredients B. Cover and simmer for 10-12 minutes or until tender.
  3. Add in frozen peas and cook 2 more minutes.
  4. Use a slotted spoon and remove ¼ of the vegetables and set aside.
  5. Pour the rest of the vegetables and stock in a blender or food processor. Blend till smooth.
  6. Stir in the remaining vegetables and Ingredients D.
  7. Serve in soup bowl and garnish with the mint leaf.

Serves 4-6

© Copyright 2016 Michael Lam, M.D. All Rights Reserved.

Benefits of peas