Riim Lagerwerf 
As the chilly winds of winter sweep across the Netherlands, there’s nothing quite as comforting as a warm bowl of traditional Dutch green pea soup, known locally as “Erwtensoep” or “Snert.” This hearty dish, rich in flavor and history, can be a delightful addition to your winter menu. However, from an Ayurvedic perspective, it’s essential to consider how this soup interacts with our unique doshic constitutions—Vata, Pitta, and Kapha—to ensure it supports our health and well-being. Let’s explore how you can enhance this classic soup with unique additions to suit your health and taste preferences.
Understanding the Core Ingredients:
- Green Peas: These are the star of the soup, offering a sweet and astringent taste with a cooling energy. They are excellent for balancing Pitta and Kapha but can be drying, potentially aggravating Vata if not prepared with care.
- Leeks and Onions: These ingredients add a warming, pungent flavor, which can help balance Vata and Kapha. However, they may increase Pitta if consumed in large quantities, so moderation is key for those with a Pitta imbalance.
- Carrots: Sweet and slightly warming, carrots provide a grounding quality that is beneficial for Vata and Pitta, adding a touch of sweetness and color to the soup.
Adjusting the Soup for Your Dosha:
For Vata: Vata types or those with a Vata imbalance should focus on making the soup nourishing and easy to digest. Add warming spices like ginger, cumin, or asafoetida, and include a bit of healthy fat, such as ghee or olive oil, to counteract the drying nature of peas.
For Pitta: To keep the soup Pitta-friendly, ensure it remains mild and cooling. Use onions and leeks sparingly, and avoid adding too much spice or oil. The natural sweetness of peas and carrots can help soothe Pitta’s fiery nature.
For Kapha: Kapha individuals might find the thickness of the soup too grounding. To lighten it, incorporate more spices like black pepper or ginger to stimulate digestion and metabolism. This will help counteract any potential heaviness.
Who Should Be Cautious?
Digestive Sensitivities: Those prone to gas or bloating should be cautious with green peas. Incorporating digestive spices can help alleviate these concerns.
Pitta Sensitivity: Individuals with a Pitta imbalance, especially those sensitive to onions and leeks, should adjust the quantities to prevent aggravation.
Kapha Concerns: If weight gain or sluggish digestion is a concern, focus on enhancing the soup’s lightness with spices and perhaps reducing the overall thickness.
Dutch green pea soup is a delicious and warming dish that can be enjoyed by all, with a few Ayurvedic adjustments. By understanding your dosha and making mindful ingredient choices, you can savor this traditional favorite while maintaining balance and health. Whether you’re seeking comfort on a cold day or exploring the rich culinary heritage of the Netherlands, this soup can be a nourishing addition to your winter repertoire.
Remember, Ayurveda is about personalization and balance. For specific health concerns, consulting with an Ayurvedic practitioner can provide tailored advice to suit your individual needs. Enjoy your culinary journey with warmth and wellness.
Creative Additions for a Flavorful Twist:
- For Vata: Enhance the soup’s richness with creamy coconut milk or a splash of almond milk, adding moisture and a soothing texture. Incorporate root vegetables like sweet potatoes or parsnips for extra grounding and sweetness.
- For Pitta: Introduce cooling elements like fresh coriander or a squeeze of lime juice to balance the warmth. Adding a handful of spinach or kale can provide a refreshing contrast and additional nutrients.
- For Kapha: To invigorate the soup, consider adding a handful of chopped fresh herbs like parsley or dill, which can lighten the dish. A sprinkle of toasted seeds, such as sunflower or pumpkin seeds, can add a delightful crunch and enhance the soup’s lightness.
This vegetarian green pea soup is a versatile and nourishing dish that can be tailored to balance Vata, Pitta, and Kapha doshas. By adjusting the ingredients and spices, you can create a harmonious meal that supports your unique constitution.
Base Recipe for 4 servings / people
– 150 grams green peas (optionally soak night before)
– 1 leek, sliced
– 1 carrot, diced
– 1 onion, chopped
– 30 ml ghee or olive oil
– 1 liter vegetable broth
– Salt to taste
Recipe for Vata
Vata types benefit from warmth, moisture, and grounding qualities. This version of the soup is designed to be nourishing and easy to digest.
Additional Ingredients:
– 1 sweet potato, diced
– 120 ml coconut milk
– 1 teaspoon ginger powder
– 1/2 teaspoon cumin seeds
– 1/2 teaspoon turmeric
Instructions:
- In a large pot, heat ghee or olive oil over medium heat. Add cumin seeds and ginger powder, sautéing until fragrant.
- Add onion, leek, carrot, and sweet potato. Cook until vegetables are soft.
- Stir in green peas, turmeric, and vegetable broth. Simmer for 15-20 minutes.
- Add coconut milk and salt to taste. Blend until smooth for a creamy texture.
Recipe for Pitta
Pitta types need cooling, soothing, and mildly spiced foods. This version focuses on balancing Pitta’s fiery nature.
Additional Ingredients:
– 1 zucchini, diced
– 120 ml coconut milk
– 1 teaspoon coriander powder
– Fresh cilantro for garnish
– A squeeze of lime juice
Instructions:
- In a large pot, heat ghee or olive oil over medium heat. Add coriander powder and sauté briefly.
- Add onion, leek, carrot, and zucchini. Cook until vegetables are tender.
- Stir in green peas and vegetable broth. Simmer for 15-20 minutes.
- Add coconut milk and salt to taste. Blend until smooth.
- Garnish with fresh cilantro and a squeeze of lime juice before serving.
Recipe for Kapha
Kapha types benefit from light, warming, and stimulating foods. This version is designed to invigorate and energize.
-Additional Ingredients:
– 1/2 teaspoon black pepper
– 1 teaspoon ginger powder
– 1/2 teaspoon mustard seeds
– Fresh parsley for garnish
Instructions:
- In a large pot, heat ghee or olive oil over medium heat. Add mustard seeds and ginger powder, sautéing until the seeds pop.
- Add onion, leek, and carrot. Cook until vegetables are soft.
- Stir in green peas, black pepper, and vegetable broth. Simmer for 15-20 minutes.
- Blend until smooth and add salt to taste.
- Garnish with fresh parsley before serving.
How about the adding the smoked sausage?
In the context of Ayurvedic principles, smoked sausage, like pork, is considered heavy and can be challenging to digest. The smoking process adds additional heating qualities, which can further influence its effects on the doshas:
- Vata: Smoked sausage can be grounding, which might be beneficial for Vata, but its heaviness and potential to cause digestive discomfort should be considered. If you choose to include it, balance it with warming spices like ginger, cumin, and black pepper to aid digestion.
- Pitta: The heating nature of smoked sausage can aggravate Pitta, especially if consumed in large quantities. If included, it should be balanced with cooling ingredients such as fresh herbs, cucumber, or a squeeze of lime to mitigate its heating effects.
- Kapha: Smoked sausage is generally not recommended for Kapha due to its heavy, oily, and dense qualities, which can increase Kapha’s natural tendencies. If included, it should be in small amounts and paired with plenty of spices to enhance metabolism and digestion.
Incorporating smoked sausage into your green pea soup can add a traditional and flavorful element, but it’s important to consider your individual constitution and current doshic balance. For those with specific health concerns or dietary restrictions, consulting with an Ayurvedic practitioner can provide personalized guidance.
Using chicken sausage instead of pork sausage can change the Ayurvedic impact of the dish, as chicken is generally considered lighter and easier to digest compared to pork. Here’s how chicken sausage might affect the doshas:
- Vata: Chicken is grounding and nourishing, which can be beneficial for Vata. It is lighter than pork, making it easier to digest. To further support Vata, cook the chicken sausage with warming spices like ginger, cumin, and black pepper.
- Pitta: Chicken is less heating than pork, making it a more suitable option for Pitta, especially if the sausage is not overly spiced or smoked. Balance it with cooling ingredients like fresh herbs or a squeeze of lime to maintain Pitta balance.
- Kapha: While chicken is lighter than pork, it is still considered somewhat heavy for Kapha. To make it more suitable, use chicken sausage in moderation and incorporate plenty of spices to enhance digestion and metabolism.
Overall, substituting chicken sausage for pork sausage can make the soup more balancing for all doshas, particularly for Pitta and Vata. As always, consider your individual constitution and current doshic balance when making dietary choices. For personalized advice, consulting with an Ayurvedic practitioner is recommended.
