Broccoli and pea soup

Give your eyes a nourishing boost with this vibrant green soup, packed with antioxidant-rich broccoli, peas and pistachios.

This comforting bowl does more than just warm you up – it contains nutrients that help keep your sight sharp, including lutein, zeaxanthin and vitamins A, C and E.

Tip: Turn your batch of soup into ready-to-go meals by freezing it in individual servings.

This recipe has been reproduced from the Macular Disease Foundation’s Macula Menu Cookbook, with kind permission.

Ingredients

1 tablespoon olive oil

1 large onion, finely chopped

2 garlic cloves, crushed

1 teaspoon lemon zest

2 large potatoes, peeled, chopped

350g broccoli, trimmed, chopped

2 cups frozen peas

2 cups reduced-salt vegetable stock

1/4 cup reduced-fat sour cream

2 tablespoons chopped mint leaves, plus extra leaves to serve

2 tablespoons pistachio kernels, chopped

4 slices toasted grainy sourdough, to serve

Instructions

Step 1: Heat the oil in a large saucepan over medium-high heat. Sauté the onion for 5 minutes, or until soft. Add the garlic and zest, and cook, stirring for 1 minute more.

Step 2: Add the potatoes, stock and 2 cups of water, and bring to the boil. Reduce heat and simmer, covered, for 5 minutes. Add the broccoli and peas. Then simmer, partially covered, for 10 minutes, or until vegetables are tender. Set aside to cool slightly.

Step 3: Blend soup in batches until smooth. Return soup to a clean saucepan and reheat until hot. Season with black pepper. Combine sour cream and mint. Serve soup with a dollop of the mint sour cream, and sprinkle with the pistachio nuts and extra mint leaves.

Serves 4

A healthy diet helps your eyes. Read more about eating for good eye health.