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Spring Pea Soup with Lemon and Dill, Vegan and Gluten-Free

The best recipe for Spring Pea Soup with Lemon and Dill
spring pea soup with lemon dill vegan gluten free best recipe

Fresh, light and screaming of spring!

Fresh peas, kale, leeks, lemon and dill…

Aborio rice and butter beans add a velvety texture, filling and delicious!

Dill, super easy to grow and super healthy for you too!

Got gas???  

Add dill to meals or chew it raw to tame tummy troubles!

Similar to many spring herbs and vegetables, dill promotes detoxification of the liver.  It activates liver enzymes, which attach to toxins in body preventing them from doing damage making dill a chemoprotective food.  The active components in dill are limonene, carvone and anethofuran, which contain antimicrobial and anticancer properties.

Besides adding dill to soup or chewing it raw, try making dill sauce!   Combine fresh dill, olive oil, garlic, lemon juice and lemon zest in a blender.  Blend and serve over roasted vegetables, salads or grains.  Or drizzle it over spring soup like this one!

spring pea soup with lemon dill vegan gluten free best recipe
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Spring Pea Soup with Lemon and Dill

The best recipe for Spring Pea Soup with Lemon and Dill
Course Main Course, Soup
Cuisine American, Gluten Free, Vegan
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 560kcal
Cost $

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 leek chopped, white parts only
  • 4 cloves garlic minced
  • 1-2 carrots chopped
  • ½ cup aborio rice or brown rice
  • 6 cups vegetable broth
  • 4-5 large kale leaves de-stemmed and finely chopped
  • 1 15.5 ounce can butter beans, drained and rinsed
  • cup fresh dill chopped
  • 1 lemon juiced
  • 1 cup fresh or frozen peas
  • sea salt and pepper
How many Ounces Are in a Cup?
How many Grams are in a Cup?

Instructions

  • Heat oil in a large soup pot over medium heat. Add leek and sauté for a few minutes, until soft.
  • Add garlic and carrots, saute for another few minutes or until garlic is fragrant.
  • Mix in rice. Stir to coat rice with oil.
  • Add broth, kale and beans. Bring to a soft boil and reduce heat to a simmer. Partially cover and cook until rice is tender.
  • Stir in dill, lemon juice and peas. Add sea salt and pepper to taste.
  • Serve with a lemon wedge and enjoy 🙂

Notes

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Nutrition

Calories: 560kcal | Carbohydrates: 78g | Protein: 13g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 16g | Sodium: 2923mg | Potassium: 1038mg | Fiber: 14g | Sugar: 16g | Vitamin A: 19899IU | Vitamin C: 180mg | Calcium: 401mg | Iron: 6mg
Cristina C. RD LDN

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