low Fod Map: Pea and Asparagus soup

Long day in work and in general… Ever just have one of them? 😞 life can be tough at times which is why it’s so important to mind yourself ☺️ and fuel your body and mind accordingly. 

Remember food not only has nutrients but it can also lift your spirits when you are feeling down, exhausted or upset. It’s that great! It’s not just for consuming when you are hungry.

With this in mind, I came home and made a low fod map version of pea and asparagus soup. If you are a diabetic this soup is just superb! 

And here is why: 

🌿Asparagus is just packed with health benefits: It’s loaded with nutrients: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells 

🌿This herbaceous plant—along with avocado, kale and Brussels sprouts—is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers.

🌿 It also has anti-aging properties and this delicious spring veggie may help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to help prevent cognitive impairment- for us vegans we take b12 in a vitamin! Do make sure you get it as it only comes in animal produce or as a vitamin we can take!

Also!  Peas are super Healthy for the environment:

  • Peas work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizers since one of their main ingredients is nitrogen.
  • After peas have been harvested, the remaining plant easily breaks down to create more organic fertilizer for the soil.
  • Peas are also able to grow on minimal moisture, so they are a perfect crop in many areas due to not needing irrigation or using up valuable water supplies. Read more about this epic food here: http://os.care2.com/all/10-health-benefits-of-peas


Please note: didn’t use onions or garlic as I follow a low fod map diet too but by all means add onion and garlic! 

Bunch of asparagus – I put in about 10

2 Cups of peas – garden peas or frozen is fine 

250 mls of soya milk and a large cup of water 

1 vegetable stock 

Few sprigs of fresh curly parsley 

Dollop of soya cream when serving 

Salt and pepper to taste 

I put all into a sauce pan and let simmer for about 15 minutes and let cool on the boil for 5. Then blended it all together. I let it simmer for another 10 minutes to marry the flavours. It’s very fresh and clean. You may also saute the peas and asparagus first before adding the soya milk and water but I chose not to. 


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