Pea soup rich in protein: how to prepare it?

We are going to show you how to make a high-protein pea soup in a simple way so that you can include it in your diet on a regular basis.

Last update: February 18, 2022

Pea soup is a preparation that has a high concentration of protein. It can serve to help meet the requirements of this nutrient in the context of the weekly diet. In this way, muscular atrophies will be avoided and the quality of the tissue will be improved, as long as the practice of physical activity on a regular basis is guaranteed.

First of all, it is important to note that The feeding pattern must be varied and balanced. The inclusion of different foodstuffs is decisive to avoid nutritional deficits that could put the state of health at risk. Otherwise, physiological inefficiencies would be generated that would increase the risk of developing chronic and complex pathologies over the years.

Pea soup ingredients

To make an exquisite pea soup, the following ingredients will be necessary:

  • 1 bag of dry green peas.
  • 2 liters of water.
  • 200 grams of ham cut into cubes.
  • 1 finely chopped bell pepper.
  • 2 medium onions cut into thin slices.
  • 2 dried bay leaves.
  • 1/2 teaspoon freshly ground black pepper.
  • 3 celery stalks, chopped
  • 3 carrots peeled and chopped.
  • 1 medium potato cut into cubes.
  • Salt.
Pea soup is an easy dish to prepare and very healthy.

Step by Step

  1. Heat the water over medium heat in a saucepan.
  2. Later, introduce the peas, the onions, the pepper, the ham and the bay leaf.
  3. Stir everything well and cook until the boiling point is reached.
  4. As soon as the water boils, reduce the heat and let it cook for at least an hourstirring every time.
  5. After the time, remove the bay leaves and add the carrots, celery and potatoes. At this point, mix everything again and raise the heat to get to the boiling point again.
  6. Add a little more water or broth and cook half an hour more.
  7. To finish, add salt and pepper to taste.
  8. It is possible to consume as is or blend with a hand blender to achieve a semi-liquid texture. The less water incorporated in the last steps, the more solid the result will be.. This will depend on the taste of the guests.


benefits of pea soup

The consumption of this pea soup carries a number of health benefits. It is clear that it has to be introduced in the context of a varied and balanced diet. Normally, excess energy should be avoided, as it can cause the accumulation of fatty tissue under the skin, which worsens health in the medium and long term.

Improves muscle function

Pea soup is a preparation that stands out for containing a significant amount of protein inside. It is recommended to consume at least 0.8 grams of these nutrients per kilo of weight per day in sedentary people. This is evidenced by research published in the journal Annals of Nutrition & Metabolism. In athletes, these requirements can easily be doubled.

It is important to note that if a good protein intake is not achieved, problems related to lean mass could be experienced over time. Catabolism and atrophy at the muscle level will increase, which can degenerate into sarcopenia. This pathology is linked to an increase in mortality, especially in populations of older adults.

Peas provide high biological value proteins to the diet.

For athletes, protein consumption is vital. These nutrients will ensure a good recovery after physical exertion, in addition to promoting muscle adaptations and hypertrophy. It is always advisable that at least half of those consumed are of high biological value. These have animal origin and all the essential amino acids inside.

prevents constipation

Pea soup is a preparation that also stands out for being a source of fiber. this substance contributes to increasing the volume of the fecal bolus, so the stimulation of the mechanoreceptors of the tube will be greater and the peristaltic movements, too. This helps prevent constipation, according to a study published in the journal Nature Reviews.

At the same time, part of the fiber can ferment in the internal environment and thus serve as an energy substrate for the bacteria that inhabit the tube. Thus, its growth is promoted and the risk of developing pathologies is reduced that affect digestive function. It is important to guarantee the intake of fiber and fermented foods so that the microbiota remains functional.



Helps stimulate immune function

Within the section on micronutrients, we must highlight the vitamin C content of the pea soup. This element has a determining role in stimulating the immune response, both innate and adaptive. This is according to a study published in the journal Nutrients.

What’s more, Vitamin C performs many other functions within the human body. For example, it acts as a powerful antioxidant. Neutralizes the formation of free radicals and their subsequent accumulation in the body’s tissues. This mechanism is related to a lower risk of developing chronic and complex pathologies over the years.

Likewise, it is a nutrient capable of stimulating the endogenous synthesis of collagen. This is the most abundant protein in the human body, since it is part of almost all tissues. From the age of 30, the endogenous production of it is significantly reduced in certain places, such as the skin. For this reason, getting enough vitamin C can help prevent the signs of aging.

Reduces the incidence of anemia

To finish with the benefits of pea soup, we must mention its role in reducing the risk of developing anemia. It is a preparation contains a significant amount of iron, of both plant and animal origin. This element is key for the transport of oxygen through the blood.

When there is a continuous deficiency of the nutrient, a situation of anemia can be incurred that causes tiredness and chronic fatigue. To do this, it is necessary to ensure the consumption of the element, together with a dose of vitamin C. In this way, absorption at the intestinal level is enhanced, since, in general, it is bad.

Make pea soup easily at home

As you have seen, it is easy to make a delicious and nutritious pea soup at home. Now, there is also the option of acquiring this dish already prepared, since it is marketed as such in various sports supplement houses. It is even possible to find versions with a higher protein content, which increases its nutritional density.

Finally, do not forget that it will be important to propose a series of good lifestyle habits to maintain your health over the years. Just eating well is not enough. It will be decisive to perform physical activity on a regular basis, in addition to sleeping at least 7 hours of quality each night. Exposing yourself to sunlight on a regular basis will also make a difference.

You might be interested…