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Sweet Pea Soup with Quinoa Recipe

Looking for an easy Sweet Pea Soup with Quinoa recipe? Learn how to make Sweet Pea Soup with Quinoa using healthy ingredients.


Submitted by elizardbeth

Makes 6 servings



Great tasting soup with lots of fiber.

Recipe Ingredients for Sweet Pea Soup with Quinoa

1/2 cup quinoa, rinsed and drained
2 tsp. vegetable oil
1 medium onion, chopped (2/3 cup)
3 cups low-sodium chicken broth
4 cups shelled fresh or frozen peas (4 lbs. unshelled)
6 oz. plain yogurt
1/2 tsp. salt
1/4 tsp. white pepper
2 tbs. shredded fresh mint leaves (optional)

Recipe Directions for Sweet Pea Soup with Quinoa

  1. In medium saucepan, combine quinoa and 1 cup cold water. Cover and bring to a boil over medium-high heat. Reduce heat to low, cover and cook until water is absorbed, about 15 minutes. Fluff with fork; set aside.

  2. Meanwhile, in large saucepan, heat oil over medium-high heat. Add onion and cook, stirring often, until softened, 4 to 5 minutes. Add broth, cover and bring to a boil. Add peas and reduce heat to medium. Simmer until peas are tender, about 5 minutes.

  3. Reserve 1/2 cup peas. In food processor or blender, process mixture, in batches if necessary, until smooth. Strain through fine-mesh sieve back into saucepan, using a rubber spatula to press mixture through mesh. Stir in reserved quinoa and peas, yogurt, salt and pepper.

  4. Reheat over low heat, stirring occasionally. Ladle soup into bowls and garnish each serving with mint.

Categories

Soup

Nutrition Facts
Serving Size 291.5g
Amount Per Serving
Calories
182
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
327mg
14%
Potassium
300mg
9%
Total Carbohydrates
28.7g
10%
Dietary Fiber
7.3g
29%
Sugars
7.7g
Protein
10.3g
Vitamin A 47% Vitamin C 21%
Calcium 9% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sugar
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