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Zucchini, Pea and Mint Soup

This soup is fantastic for both autumn and winter. The warmth of this thick soup, together with the sweet and fresh flavours, is a delicious treat on a cold night. I like it so much that I have even had this soup, chilled, on a hot summer’s day.

With leeks, onion and garlic forming part of the allium family, they offer a great bioactive known as quercetin, which ‘switches on’ our master antioxidant regulator Nrf2.

Peas, being a starchy vegetable that is relatively high in protein, also offers some fibre as well as vitamin A.

Zucchinis contain ample vitamin A and the carotenoids, such as Lutein, Zeaxanthin and beta-carotene, act as antioxidant stimulating agents in the body and also offer immune support and good vision.

(makes enough for 6-8)

240g hand shelled peas
4 small leeks (or 2 medium sized ones)
10 zucchinis (500g)
1 yellow onion
1 clove garlic
2 tablespoons olive oil
1 ½ cups fresh mint leaves
500ml vegetable stock (can use low sodium stock if needed)
1 litre hot water
Salt and pepper


1 Chop the onion and mince the garlic.
2 Halve the leeks lengthways and wash them well. Cut them horizontally into 1 cm pieces and add them to a big bowl.
3 Cut the zucchini horizontally, into small roundels, then place them into the bowl with the leeks.
4 Place your soup pot on a hot stovetop. Once the pot heats up, add the olive oil, followed by the garlic, chopped onion and a sprinkle of salt and pepper. Allow the onions to sweat for 5 minutes, until they become translucent.
5 After a few minutes add the leeks, peas and zucchini. Mix all the ingredients together and let the vegetables sauté for 2-3 minutes.
6 Into the pot, pour the stock, followed by water. Allow to come to the boil.
7 Once the soup has come to the boil, reduce the heat, and leave the soup to simmer for approximately 20 minutes.
8 A few minutes before the soup is ready, add half the amount of fresh mint, leaving the other half to be added just before blending. Check whether the soup needs additional seasoning.
9 Remove the soup from the heat, add the remaining mint then, using a stick, or normal blender, blend the ingredients to form a smooth soup.
10 Garnish with chopped mint.


***Tip: I use organic vegetable stock, however you can make your own, use low sodium stock if you need to restrict salt or use stock cubes.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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