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Pea Soup with Quinoa Recipe

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4.5 6 8
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“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!”
TOTAL TIME: Prep: 10 min. Cook: 25 min.
MAKES:6 servings
TOTAL TIME: Prep: 10 min. Cook: 25 min.
MAKES: 6 servings

Ingredients

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

Nutritional Facts

1 cup: 126 calories, 3g fat (0 saturated fat), 0 cholesterol, 504mg sodium, 19g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Directions

  1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until water is absorbed, 12-15 minutes.
  2. Meanwhile, in a large saucepan, heat oil over medium-high heat; saute onion until tender. Stir in peas and broth; bring to a boil. Reduce heat; simmer, uncovered, until peas are tender, about 5 minutes.
  3. Puree soup using an immersion blender. Or, cool slightly and puree soup in a blender; return to pan. Stir in quinoa, salt and pepper; heat through. Serve with yogurt. Yield: 6 servings.
Editor's Note: Look for quinoa in the cereal, rice or organic food aisle.
Originally published as Pea Soup with Quinoa in Light & Tasty April/May 2007, p59


Reviews for Pea Soup with Quinoa

AVERAGE RATING
(8)
RATING DISTRIBUTION
5 Star
 (6)
4 Star
 (1)
3 Star
 (1)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
good2bslim User ID: 1766632 102732
Reviewed Jun. 17, 2012

"We have lots of peas from our garden, so I've made this twice already. It's easy to make. I puree the soup in my Champ HP3 blender and it's very good."

MY REVIEW
Michellesuette User ID: 5891942 69455
Reviewed Jan. 23, 2012

"I simmered the onions, broth and some of the peas for hours, then blended them and a batch of cooked peas in the blender and added the Quinoa. It came out very tasty and my family loved it. You want to make sure the soup is slightly thick and not watery. Goes well with cheddar-chive biscuits to dip into soup."

MY REVIEW
brkornhaus User ID: 118422 58819
Reviewed Dec. 2, 2011

"Not a keeper for us. Can't say we hated it, but can't say we loved it either. This was the first time I've ever had pea soup or quinoa. I'm not sure which part of it I didn't like, or if it was the combination. I'll keep looking for another quinoa recipe."

MY REVIEW
yajohnson User ID: 1129002 134330
Reviewed Oct. 28, 2011

"I have made this recipe many times and we enjoy it so much. Excellent flavor and so good for you. Making it again right now and added chopped celery and carrots. I do add chicken stock to the quinoa when I cook that also. Recipe is great as is also."

MY REVIEW
melgrosh User ID: 3661811 206133
Reviewed Aug. 20, 2011

"I tried this with my 3 year old daughter. We both loved it. It looks like green mush so I told her it was Tinkerbell soup since that's what she's into. Once she tried a bite, we were fine."

MY REVIEW
jgoldgorin User ID: 1497500 54268
Reviewed Aug. 6, 2009

"I made this last night, and both my 5 year old and husband loved it. I added Hormel low fat bacon bits (2 tablespoons). The quinoa made it very satisfying as a main dish."

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