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Pea Soup with Quinoa Recipe

100% would make again

“This soup is low in fat, high in fiber, has a fantastically fresh flavor and a wonderful texture,” says Jane Hacker of Milwaukee, Wisconsin. “Plus, it’s so simple to make!”

This recipe is:

Healthy

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4 Servings
Prep: 10 min. Cook: 25 min.

Ingredients

1 cup water
1/2 cup quinoa, rinsed
1 medium onion, chopped
2 teaspoons canola oil
2 cans (14-1/2 ounces each) reduced-sodium chicken broth or vegetable broth
2 packages (10 ounces each) frozen peas
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons reduced-fat plain yogurt

Directions

In a small saucepan, bring water and quinoa to a boil. Reduce heat; cover and simmer for 13-15 minutes or until water is absorbed.
Meanwhile, in a large saucepan, saute onion in oil until tender. Stir in broth and peas. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until peas are tender. Cool slightly.
In a blender, process soup in batches until smooth. Return all to the pan. Stir in the salt, pepper and quinoa; heat through. Garnish each serving with 1/2 teaspoon yogurt. Yield: 4 servings.

Nutrition Facts: 1-1/2 cups equals 236 calories, 4 g fat (trace saturated fat), trace cholesterol, 858 mg sodium, 38 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 2-1/2 starch, 1/2 fat.

Pea Soup with Quinoa published in Light & Tasty April/May 2007, p59

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