Serves: 4-6 / Total Time: ~45min


1 large onion, roughly chopped

2 large carrots, chopped

2 garlic cloves, minced

1/4 tsp ground paprika

400g frozen peas

~1 litre low-sodium vegetable stock

1 big handful fresh dill



1. Sauté onion and garlic in a little of the stock, till lightly browned, around 10 minutes. 

2. Add the carrots and paprika, and more stock if needed. Cook for a further 10 minutes till carrots are tender. 

3. Add the rest of the stock and the peas, cooking for a final 3-4 minutes.

4. Put everything into a blender, including the dill, and process till smooth.

5. Serve!

Peas contain a variety of phytochemicals including polyphenolics, shown to display antioxidant and anticarcinogenic activities, saponins, which exhibit hypocho- lesterolaemic and anti-carcinogenic activity, and galactose oligosaccharides which can exert beneficial prebiotic effects in the large intestine. 1



1. Wendy J. Dahl, Lauren M. Foster and Robert T. Tyler. Review of the health benefits of peas (Pisum sativum L.) British Journal of Nutrition (2012), 108, S3–S10