Ingredients Jump to Instructions ↓

  1. 1/2 cup 118ml Quinoa - rinsed, drained

  2. 2 teaspoons 10ml Vegetable oil

  3. 1 teaspoon 5ml Onion - chopped - (2/3 cup) (medium)

  4. 3 cups 711ml Low-sodium vegetable broth

  5. 4 cups 948ml Shelled fresh or frozen peas

  6. 4 lbs unshelled

  7. 6 oz 170g Plain soy yogurt

  8. 1/2 teaspoon 2 1/2ml Salt

  9. 1/4 teaspoon 1 1/3ml Freshly-ground white pepper

  10. 2 tablespoons 30ml Shredded fresh mint leaves -

Instructions Jump to Ingredients ↑

  1. Recipe Instructions 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. 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. 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. Reheat over low heat, stirring occasionally. Ladle soup into bowls and garnish each serving with mint. This recipe yields 6 servings. Per Serving: 207 Cal; 9g Prot; 3g Total Fat (0 Sat. Fat); 28g Carb.; 0mg Chol; 281mg Sod.; 6g Fiber.


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