Green Pea Soup

Green Pea Soup
  • Prep: 5
  • Cook: 25 mins
  • Serves: 4

Ingredients

  • spray olive or canola oil spray
  • 3 onions, roughly chopped
  • 2 cloves garlic, chopped
  • 3 cups salt-reduced chicken stock
  • 1 cup water
  • 500 g frozen peas
  • 1/2 cup mint leaves
  • to taste pepper, to serve
  • 4 tbs low-fat natural or Greek yoghurt, to serve
  • 4 slices grainy bread or roll, to serve

Method

  1.     Heat a large pot and spray with oil. Add onion and cook for 5 minutes over medium-high heat, stirring often until softened but not browned.  
  2.     Stir in garlic, cook for 1 minute then add stock and water and bring to the boil. Simmer for 2 minutes then add peas and mint.
  3.     Bring back to the boil and simmer, covered, for a further 2 minutes, ensuring peas remain bright green.  
  4.     Remove from heat and puree with a stick mixer or in batches in a food processor or blender until smooth. 
  5.     Ladle soup into bowls, season with pepper and serve immediately with a swirl of yoghurt, mint leaf garnish and bread.

Variations

  • Substitute a sliced leek for onions.

Nutrition information

per serving per 100g
Energy 1342 kJ 248 kJ
Protein 18.4 g 3.4 g
Fat, total 4.7 g 0.9 g
— saturated 0.7 g 0.1 g
Carbohydrate 43.6 g 8.1 g
— sugars 10.5 g 1.9 g
Fibre 15.4 g 2.8 g
Sodium 976 mg 180 mg

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