Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Oct. 10, 2012

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Breaking the Food Seduction

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Green Pea and Spinach Soup

Green Pea and Spinach Soup

This brilliant green soup is as nutritious as it is delicious and satisfying.


Makes six 1-cup servings

5 1/2 cups water
1 medium onion, sliced
4 medium carrots, peeled and sliced
1 large leek
1/2 teaspoon dried basil
1 large bunch fresh spinach, stems removed
1 cup frozen green peas, thawed
black pepper
2 - 3 teaspoons fresh lemon juice


In a large soup pot, combine water, onion, carrots, leek, and basil and bring to a boil. Reduce heat, cover, and simmer until vegetables are tender, about 25 to 30 minutes. Stir in spinach and peas and cook a few minutes until spinach wilts. Remove from heat.

Purée soup in batches in a blender until smooth and return to the pot. Season with salt and black pepper to taste. Add enough lemon juice to heighten flavor. Serve hot.

Per serving (1 cup): 56 calories; 0.4 g fat; 0.1 g saturated fat; 5.7% calories from fat; 0 mg cholesterol; 3.5 g protein; 11.5 g carbohydrates; 3.9 g sugar; 3.8 g fiber; 233 mg sodium; 112 mg calcium; 2.9 mg iron; 11.3 mg vitamin C; 7125 mcg beta-carotene; 1.7 mg vitamin E

Recipe from Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.


Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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