Are you looking for a healthy and delicious meal that’s easy to make and perfect for any season? Look no further than green peas and asparagus soup with a poached egg! This recipe combines the fresh flavours of green peas and asparagus with the creamy texture of a perfectly poached egg for a satisfying and nutritious dish. Not only is this soup packed with vitamins, minerals, and fibre, but it’s also versatile enough to serve as a starter or a main course.
In this blog post, we’ll explore the health benefits of green peas and asparagus soup, provide recipe instructions, offer serving suggestions and share tips for poaching eggs like a pro. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is sure to become a staple in your meal rotation. So grab your apron and let’s get cooking!
Health Benefits of Green Pea and Asparagus Soup
Green peas and asparagus soup is a nutritious and delicious way to support overall health and well-being. Incorporating these ingredients into your diet can have numerous benefits for your digestive, immune, and cardiovascular systems, as well as your overall health and weight management.
Here are 5 Top Health Benefits of Green Peas and Asparagus:
- Rich in Vitamins and Minerals: Green peas and asparagus are packed with essential vitamins and minerals that support overall health. For example, green peas are high in vitamin C, vitamin K, vitamin A, and folate, while asparagus is a good source of vitamin K, vitamin C, vitamin E, and folate.
- Promotes Digestive Health: Both green peas and asparagus contain high levels of dietary fiber, which helps to promote digestive health by regulating bowel movements, reducing constipation, and preventing digestive disorders.
- Lowers Cholesterol Levels: The soluble fiber found in green peas and asparagus has been shown to lower cholesterol levels by binding to bile acids in the intestine and preventing them from being absorbed into the bloodstream.
- Supports Weight Management: Green peas and asparagus are low in calories and high in fiber, which helps to promote feelings of fullness and reduce overall calorie intake. This can be beneficial for weight management and weight loss.
- Boosts Immune Function: Green peas and asparagus contain antioxidants and other immune-boosting compounds that can help to protect against illness and infection. For example, green peas are high in flavonoids and carotenoids, while asparagus contains high levels of glutathione, a powerful antioxidant.
Ingredients for Green Pea and Asparagus Soup
- Asparagus
- Frozen green peas
- Onion
- Garlic
- Low-sodium vegetable broth
- Water
- Non-fat Greek yogurt
- Extra virgin olive oil
- Salt and pepper
- Poached Eggs
How to Cook the Best Green Pea and Asparagus Soup
To make this version of green peas and asparagus soup, start by sautéing onion and garlic in a large pot with olive oil until the onion is translucent. Add asparagus and green peas to the pot and sauté for a few more minutes. Then, add vegetable broth and water to the pot and simmer until the asparagus is tender. Puree the soup until smooth using an immersion blender or regular blender. Stir in Greek yogurt and season with salt and pepper. Divide the soup into four bowls and top each with a poached egg.
Serving / Topping Suggestions
- Crusty Bread: Serve the soup with a slice of crusty bread for dipping and sopping up the soup.
- Croutons: Top the soup with homemade or store-bought croutons for added crunch and texture.
- Parmesan Cheese: Sprinkle grated parmesan cheese on top of the soup for a salty and savory flavor.
- Bacon Bits: Add some bacon bits to the soup for a smoky and meaty taste.
- Fresh Herbs: Garnish the soup with fresh herbs like parsley, chives, or dill to add brightness and freshness to the dish.
- Lemon Zest: Add a sprinkle of lemon zest on top of the soup to add a touch of acidity and brightness.
Tips to Poaching Eggs Like a Pro
- Use Fresh Eggs: Fresh eggs are easier to poach as they have a tighter white and a more compact yolk. Make sure the eggs you use are at room temperature for even cooking.
- Add Vinegar to the Water: Adding vinegar to the poaching water helps to coagulate the egg whites, making them firm and compact. Use 1-2 teaspoons of vinegar per quart of water.
- Create a Vortex: Before adding the egg to the water, create a vortex by swirling the water with a spoon. This helps to form the egg into a round shape and prevents the white from spreading out too much.
- Use a Slotted Spoon: To remove the poached egg from the water, use a slotted spoon. Gently scoop the egg out of the water and allow any excess water to drain off.
- Serve Immediately: Poached eggs are best served immediately after cooking. If you need to hold them, place them in a bowl of warm water until ready to serve. Reheating poached eggs can cause the yolks to overcook and lose their runny consistency.
The Best Green Pea and Asparagus Soup with Poached Egg
Ingredients
- 1 lbs asparagus, ends trimmed and cut into 1-inch pieces
- 1 cup frozen green peas
- 1 pc small onion, chopped
- 2 cloves garlic, minced
- 2 cups low-sodium vegetable broth
- 1 cup water
- ¼ cup non-fat Greek yogurt
- 1 tbsp olive oil extra virgin
- salt and pepper to taste
- 4 pcs eggs poached
Instructions
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for 2-3 minutes or until the onion is translucent.
- Add the asparagus and green peas to the pot and sauté for an additional 2-3 minutes.
- Pour the vegetable broth and water into the pot and bring to a boil. Reduce heat and simmer for 10-12 minutes or until the asparagus is tender.
- Using an immersion blender or regular blender, puree the soup until smooth.
- Add the Greek yogurt to the soup and stir until well combined. Season with salt and pepper to taste.
- Divide the soup into four bowls and top each with a poached egg.
Notes
- Trim the asparagus ends: Be sure to trim off the woody ends of the asparagus to ensure that your soup has a smooth texture.
- Use frozen green peas: Frozen peas are a great alternative to fresh peas, especially when they are out of season. They are just as nutritious as fresh peas and can be used straight from the freezer.
- Don’t overcook the vegetables: It’s important not to overcook the vegetables to ensure that the soup retains its bright green color and fresh flavor.
- Add the Greek yogurt at the end: Be sure to add the Greek yogurt to the soup after it has been blended and removed from the heat. Adding the yogurt too early can cause it to curdle.
- Use fresh poached eggs: For the perfect poached egg, be sure to use fresh eggs that are at room temperature. To prevent the eggs from breaking, add a little bit of vinegar to the poaching water. You can serve without the poached egg altogether if you prefer.
- Garnish with fresh herbs: For an extra pop of flavor and color, garnish each bowl of soup with fresh herbs like chives or parsley. For a contrast of food plating presentation, add a dash of paprika for a red look.
