This is a delicious and hearty soup with the added protein contained in the cannellini beans and sunflower seeds.



  • 500g frozen peas, thawed
  • 2 x 400g cannellini beans, rinsed & drained
  • 2 cloves garlic, peeled
  • 1 litre (4 cups) chicken stock
  • 1 cup fresh basil leaves, finely chopped
  • 2 tablespoons sunflower seeds
  • 2 teaspoons grated lemon rind
  • 1 tablespoons lemon juice
  • 1 tablespoon extra virgin olive oil



  1. Place 350g of the peas and the cannellini beans, garlic and stock in a large saucepan. Bring to the boil, then reduce heat, simmering for 10 minutes.
  2. Transfer soup to a blender and blend until smooth. Add the remaining peas and return to the stove, bringing to the boil again. Cook for 3 minutes until the peas are soft.
  3. Place the basil, sunflower seeds, lemon rind and juice in a medium bowl and mix well to combine.
  4. Transfer soup to serving bowls. Top each bowl with a spoonful of the fresh basil and sunflower mixture. Serve warm.

Serves / 4