Pea Soup with Quinoa Recipe

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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:4 servings
TOTAL TIME: Prep: 10 min. Cook: 25 min.
MAKES: 4 servings


  • 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

Nutritional Facts

1-1/2 cup: 236 calories, 4g fat (0 saturated fat), 0 cholesterol, 858mg sodium, 38g carbohydrate (10g sugars, 9g fiber), 13g protein. Diabetic Exchanges: 2-1/2 starch, 1/2 fat.


  1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed.
  2. 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.
  3. 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.
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

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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."

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."

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."

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."

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."

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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