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The
Sweet Peas of Spring
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
Its
the pea season, and a good way to celebrate its reemergence is
with a delicate, spring pea soup.
Green
peas are at their peak in March, April and May (and then again
from August through November), so the time is right.
If
you cant get fresh peas or dont want the work
involved in shelling them frozen green peas work just
fine. If using fresh peas, choose plump, unblemished, bright
green pods. Inside the pods, the peas should be crunchy and sweet,
with a glossy sheen. Refrigerate them in their pods for up to
three days. Shell just before using.
Although
they are often thought of as a vegetable, green peas are actually
legumes.
In
addition to making a pretty soup, peas have a high nutritional
profile. They are a source of vitamins A and C, as well as niacin
and iron. And, like so many vegetables, peas have some cancer-fighting
properties.
For
example, lutein is a member of the carotenoid family that includes
beta-carotene, lycopene and several other phytochemicals. Lutein
may help protect against cancer and other diseases, such as macular
degeneration.
The
most concentrated sources of easily absorbed lutein are dark
green, leafy vegetables like spinach, kale, collard greens and
chard. Less concentrated but still excellent sources are green
peas, broccoli, Brussels sprouts, dark green lettuce, such as
Romaine, yellow corn and zucchini. Egg yolks are also a good
source. Studies show that even the less-concentrated lutein sources
can be helpful.
The
American Institute for Cancer Research recommends an approach
to menu planning called The New American Plate. Vegetables, fruits,
whole grains and beans should cover two-thirds (or more) of the
plate; animal-source foods should cover one-third (or less).
Studies show a connection between eating fruits and vegetables
and cancer prevention.
A
first-course pea soup would be a healthful as well as delicious
way to celebrate spring.

Spring
Pea Soup
- Makes 6 servings.
- 1
tsp. extra virgin olive oil
- 1
small sweet onion (e.g. Vidalia), finely chopped
- 1
boiling potato (about 4 oz.) peeled and cut into 1/2-inch cubes
- 1/2
tsp. salt
- 3
1/2 cups water
- 1
lb. frozen baby peas, thawed
- Salt
and freshly ground white pepper
- 1
Tbsp. low-fat sour cream (optional)
- Fresh
mint leaves, minced (optional)
Heat
oil in a large, heavy saucepan over moderate heat. Add onions
and cook, stirring occasionally, until soft, about 2 to 3 minutes.
Add potato and salt and cook, stirring, another 2 minutes. Add
water, cover and simmer until potato is tender, about 15 minutes.
Add peas and simmer, uncovered, 2 minutes or until tender.
Cool
slightly, then purée in small batches in a blender. Force
mixture through a very fine mesh sieve into a saucepan. Reheat
and season to taste with salt and pepper.Top each serving with
a dab of sour cream and fresh mint leaves.
Per
serving: 88 calories, less than 1 g. total fat (0 g. saturated
fat), 16 g. carbohydrate, 4 g. protein, 4 g. dietary fiber, 380
mg. sodium.
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