GREEN PEAS SOUP

Green peas are rich in plant protein (5 g per 100 g), dietary fibre, vitamin K, vitamin C, manganese, folate, and thiamine. They contain antioxidants including lutein and zeaxanthin (beneficial for eye health) and have a moderate glycaemic index, making them suitable for blood sugar management.

Yes — green peas are relatively low in calories (80 kcal per 100 g), high in fibre and protein that promote satiety, and are minimally processed. Their fibre slows gastric emptying and reduces post-meal glucose spikes. They are a good substitute for calorie-dense sides and can bulk up soups and stews affordably.

Yes — green peas have a glycaemic index of approximately 48–54 (low-moderate), and when made into a soup with minimal cream or butter, they are suitable for diabetes management. The fibre content slows glucose absorption. Avoid adding cream or cornflour thickening, which raise the caloric and glycaemic load.

A bowl of green pea soup with a slice of whole grain toast provides a complete protein when the pea's amino acids are complemented by grain proteins. Adding a side of paneer or boiled egg increases the protein further. Warm soup before a meal also reduces overall food intake by improving satiety.

Yes — peas are frozen within hours of harvesting, locking in their nutrients. Frozen peas are often nutritionally comparable or superior to 'fresh' peas that have been stored for days. Vitamin C degrades with storage time, so frozen peas frequently retain more than fresh peas sitting in a vegetable shop.