Nutrient-Packed Pea and Carrot Soup with Fresh Vegetable Topping

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SERVES 2, MAKES 900 ml

Soup Base

• 1 cup fresh peas
• 1 cup chopped carrot
• ½ cup chopped potatoes
• 2 small bay leaves
• ½ inch coin of ginger, chopped
• 3 cups of water
• 2 teaspoons lemon juice
• 2 teaspoons rock salt


• ½ cup fresh peas
• ½ cup chopped carrots, diced
• ¼ cup chopped coriander


Soup Base

1. Place the peas, carrots, potatoes, bay leaves, ginger, and water into a pan, cover and cook on a low flame for about 15 minutes, until all vegetables are soft.
2. Remove bay leaves from the pan.
3. Using a hand blender, puree the vegetables till smooth.
4. Add lemon juice and salt from the top.


1. Steam/boil the peas and carrots until soft.
2. Add the boiled peas, carrots and coriander into the soup base. Stir well and serve warm. Note Use only fresh peas (not frozen peas) and red winter carrots to make this soup.

Benefits of this Recipe:

  1. Rich in Vitamins and Minerals: Provides essential nutrients like vitamin A, vitamin C, potassium, and fiber from the peas and carrots.
  2. Immune Boosting: The combination of vegetables provides a boost to the immune system, helping the body fight off infections and illnesses.
  3. Digestive Health: High fiber content from peas and carrots promotes digestive regularity and supports gut health.
  4. Low-Calorie: With minimal added fats and oils, this soup is a low-calorie option suitable for weight management.
  5. Heart Healthy: The inclusion of vegetables rich in antioxidants and fiber supports heart health and may help lower cholesterol levels.
  6. Hydration: With water as its base, this soup helps keep you hydrated, especially during hot weather or while fasting.
  7. Quick and Easy: Simple preparation steps make this soup a convenient option for busy weeknights or as a quick meal during Ramadan.
  8. Vegan-Friendly: Completely plant-based, this soup is suitable for vegans and vegetarians, offering a nutritious and satisfying meal option.
  9. Anti-Inflammatory: Ginger contains anti-inflammatory properties that may help reduce inflammation in the body.
  10. Versatile: This soup can be customized with your favorite herbs and spices to suit your taste preferences.

Nutritional Value per Serving (approximate):

  • Calories: 120
  • Total Fat: 1g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 800mg
  • Total Carbohydrates: 25g
  • Dietary Fiber: 8g
  • Sugars: 7g
  • Protein: 5g

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