Healthy Green Pea Soup Recipe
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
- 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.
- 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.
- Bring back to the boil and simmer, covered, for a further 2 minutes, ensuring peas remain bright green.
- Remove from heat and puree with a stick mixer or in batches in a food processor or blender until smooth.
- Ladle soup into bowls, season with pepper and serve immediately with a swirl of yoghurt, mint leaf garnish and bread.
Substitute a sliced leek for onions.
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Ingredients
>This recipe requires a food processor, stick mixer or blender to get a nice smooth texture. >As an appetiser, canape or palate cleanser, serve soup chilled in shot glasses with a small dollop of yoghurt and mint leaf garnish.
*Use vegetable or vegetarian chicken stock to make this recipe vegetarian *To make this recipe dairy-free, use a dairy-free yoghurt alternative or leave off altogether. *To make this recipe gluten-free, choose a gluten-free bread alternative.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1342 kJ | 248 kJ |
| 321 Cal | 59 Cal | |
| 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 |
| Sodium | 976 mg | 180 mg |
| Fibre | 15.4 g | 2.8 g |
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Comments (3)
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Love all the food and have tried some different recipes you supply. Have not fancied sweets really but have a piece of fruit if needed. Not worried about losing weight just being more healthy.
Lorraine Holmes
Posted on: 24 Feb 20 -
Good point Lisa! Vegetable stock (or vegetarian chicken stock - it's a thing) would definitely be a suitable replacement. I'll update the recipe now! Cheers, Anne
LiveLighter
Posted on: 01 Jul 19 -
Vegetarian but uses chicken stock, hmmmm. Might need to revise the recipe. 😂
Anonymous
Posted on: 18 Jun 19
