Perfect pea soup

Perfect pea soup

Serves 4 (250 ml each)


    • 5ml oil, olive or canola (1t)
    • 1 large onion, peeled and chopped
    • 200g  baby gem squash (1 punnet)
    • 1 large potato, peeled and cubed
    • 10 ml chicken stock powder (2t) dissolved in
    • 375ml boiling water (1½ cup)
    • 250ml green peas, fresh, frozen or canned, drained (1 cup)
    • 1 tin low fat evaporated milk (380g)
    • Pinch of nutmeg
    • Black pepper to taste
    • 15ml fresh parsley, chopped (1T)
    • Optional: 4 rashers back bacon, lower fat, lower sodium, fat removed, chopped



    1. Heat the oil in a saucepan and fry the onion until transparent.
    2. Add the bacon and stir-fry for another 2 minutes.
    3. Cube the gem squash. Add the potato and prepared chicken stock.
    4. Cover and cook on low for 20 – 30 minutes, or until soft.
    5. Add the peas, cover and cook until the peas are heated through.
    6. Liquidise all the ingredients and return to the saucepan.
    7. Add the milk, nutmeg, black pepper and parsley. Gently cook over low heat until heated through (about 1 minute).
    8. Serve with 1 fruit or a fruit based pudding to make a balanced meal that contains enough vegetables and fruit.

Nutritional information

    • GI Low (45)
    • Carbohydrates 27g
    • Protein 15g
    • Fat 7g
    • Saturated fat 2g
    • Cholesterol 25.6mg
    • Sodium 400mg
    • Fibre 5 g kJ 1069
    • Glycaemic load 12


One serving is equivalent to 1 starch + 1 low fat dairy + 1 lean protein + 1 vegetable

Dieticians’ note

In this recipe, the high GI potato is offset by the low GI green peas and evaporated milk.

Using low fat evaporated milk in soups and sauces is a tasty way to add “creaminess” without the fat of cream.



Eating For Sustained Energy by Liesbet Delport and Gabi Steenkamp