Altamura pea soup (Minestra di piselli di Altamura)

Pea Soup

Serves 4

  • olive oil

  • 2 medium onions, peeled and finely chopped

  • 4 large handfuls freshly podded peas

  • 1.1 litres organic chicken stock

  • 255 g dried spaghetti, broken into about 2.5cm lengths

  • sea salt

  • freshly ground black pepper

  • 1 sprig of fresh mint, optional

  • 1 sprig of fresh basil, optional

  • 1 sprig of fresh rosemary, optional

  • extra virgin olive oil

  • 1 small handful of fresh flat-leaf parsley, chopped

Pour a good lug of olive oil into a pan, add the onions and fry slowly for 10 minutes. Stir in the peas and chicken stock, bring to the boil and simmer for another 10 minutes or so. Bring some salted water to the boil and cook your spaghetti for half the time it says on the packet, then drain and add it to the pea soup to finish cooking. It's nice to tie up the sprigs of herbs and pop them into the soup to give it a lovely fragrance, removing them before serving. When the pasta is cooked, have a taste of the soup and season carefully with salt and pepper. Divide the soup between the bowls, drizzle over a little extra virgin olive oil and sprinkle with the parsley.

Nutritional Information

Altamura pea soup (Minestra di piselli di Altamura)

With smashed pasta and plenty of herbs

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You can cook up this deliciously fragrant Italian-style green pea soup with fresh or frozen peas
Serves 4
40m
Super easy
Method

When I was in Altamura, in Puglia, I worked with a family of bakers who all lived in the same big house. Each part of the family had its own living-room and kitchen. I went back home with them one day and four different families were cooking four different meals – it was very surreal. This pea soup was one of the dishes being made. And it's so simple – just four ingredients and 15 minutes simmering is all it takes. I've only ever made this soup with freshly podded peas, but frozen peas work well too. If I'm using fresh peas, what I like to do to make the soup even more tasty is to boil up the stock with the shells of the peas. You can do this while you're frying the onions. Then you can strain the stock onto your onions and peas when they're ready and fill the pan up again with water to boil your spaghetti while the soup simmers.

Pour a good lug of olive oil into a pan, add the onions and fry slowly for 10 minutes. Stir in the peas and chicken stock, bring to the boil and simmer for another 10 minutes or so. Bring some salted water to the boil and cook your spaghetti for half the time it says on the packet, then drain and add it to the pea soup to finish cooking. It's nice to tie up the sprigs of herbs and pop them into the soup to give it a lovely fragrance, removing them before serving. When the pasta is cooked, have a taste of the soup and season carefully with salt and pepper. Divide the soup between the bowls, drizzle over a little extra virgin olive oil and sprinkle with the parsley.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 384
    19%
  • Carbs 58.6g
    23%
  • Sugar 10.7g 12%
  • Fat 8.4g 12%
  • Saturates 1.6g 8%
  • Protein 17.1g 38%
Of an adult's reference intake

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When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

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  • olive oil

  • 2 medium onions, peeled and finely chopped

  • 4 large handfuls freshly podded peas

  • 1.1 litres organic chicken stock

  • 255 g dried spaghetti, broken into about 2.5cm lengths

  • sea salt

  • freshly ground black pepper

  • 1 sprig of fresh mint, optional

  • 1 sprig of fresh basil, optional

  • 1 sprig of fresh rosemary, optional

  • extra virgin olive oil

  • 1 small handful of fresh flat-leaf parsley, chopped