Sprouts are more than just a garnish—they can upgrade almost any meal. Case in point: this soup. With enhanced nutrient bioavailability and easy digestibility, sprouted peas bring this flavorful springtime soup to the next level. (And picky eaters will have no idea that your secret ingredient is sprouts!)
CHILLED + SPROUTED MINT PEA SOUP
makes 4-6 servings | gluten free + vegetarian (can be made vegan)
- 1 Tbsp extra virgin olive oil
- 3-4 shallots
- 1 clove garlic
- 1 teaspoon fresh tarragon
- 2 pounds freshly sprouted peas*
- Salt + pepper
- 6 cups vegetable stock
- 1/2 avocado
- 1 can coconut milk or plain yogurt
- Finely chopped fresh mint + pea shoots (to garnish)
- Heat the oil in a pan over medium heat.
- Add in chopped shallots, garlic, and tarragon and sauté until soft and aromatic.
- Add in peas, salt, and pepper and sauté for 2 minutes.
- Add in stock and bring to a gentle boil.
- Lower heat and simmer for 10-15 minutes.
- Remove from heat, add in avocado, and blend until smooth (using an immersion blender is ideal, but a normal blender works in small batches).
- Stir in coconut milk/yogurt and chill in the fridge for at least 1 hour. Serve garnished with freshly chopped mint and enjoy!
*PRO TIP: How to Sprout Peas:
- Soak a whole 16oz. bag of peas overnight for 8 hours in water. If you have a few Sprout Bags, add a cup of peas into each and soak them all in a big pot. Otherwise, divvy up the peas between jars, filling them no more than 25% with peas and topping with water. Make sure the peas are completely covered—they will expand overnight.
- Drain your jars/bags in the morning. Hang the bags to drip dry or invert your jars on an angle to allow them to drain (setting them in a bowl is a good trick if you don’t have a jar stand). Make sure your sprouts are at room temperature—cold temperatures will slow down their growth.
- Rinse and drain twice daily, every morning and evening.
- In 5-7 days, your peas should have long tails (about 1/4″ to 1/2″). They’re ready to use! Use immediately in a soup or store in the fridge. (Or, sprout your peas for up to 10 days in a tray-style grower if you want to harvest tendril-like pea shoots as a garnish!)