Sweet Pea Soup With Quinoa

[Guest guest]

Sweet Pea Soup With Quinoa

 

1/2 cup quinoa, rinsed, drained

2 teaspoons vegetable oil

1 medium onion, chopped

3 cups low-sodium vegetable broth

4 cups shelled fresh or frozen peas, about 4 lbs. unshelled

6 ounces plain soy yogurt

1/2 teaspoon salt

1/4 teaspoon freshly-ground white pepper

2 tablespoons shredded fresh mint leaves, optional

 

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.

Makes 6 servings.

Calories 207, Fat 3 g, Carbs 28 g, Sodium 281 mg, Fiber 6 g.

 

 

[Guest guest]

sounds delicious AJ It's good to see you back.

Judy

-

AJ

Healthy_Recipes_For_Diabetic_Friends

Monday, August 11, 2008 1:05 PM

Sweet Pea Soup With Quinoa

 

 

Sweet Pea Soup With Quinoa

 

1/2 cup quinoa, rinsed, drained

2 teaspoons vegetable oil

1 medium onion, chopped

3 cups low-sodium vegetable broth

4 cups shelled fresh or frozen peas, about 4 lbs. unshelled

6 ounces plain soy yogurt

1/2 teaspoon salt

1/4 teaspoon freshly-ground white pepper

2 tablespoons shredded fresh mint leaves, optional

 

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.

Makes 6 servings.

Calories 207, Fat 3 g, Carbs 28 g, Sodium 281 mg, Fiber 6 g.

 

[Guest guest]

Thanks Judy, Its good to be back, I will be on and off till I feel better but

its so nice to be posting again.

AJ

sounds delicious AJ It's good to see you back.

Judy

-

AJ

Healthy_Recipes_For_Diabetic_Friends

Monday, August 11, 2008 1:05 PM

Sweet Pea Soup With Quinoa

 

Sweet Pea Soup With Quinoa

 

1/2 cup quinoa, rinsed, drained

2 teaspoons vegetable oil

1 medium onion, chopped

3 cups low-sodium vegetable broth

4 cups shelled fresh or frozen peas, about 4 lbs. unshelled

6 ounces plain soy yogurt

1/2 teaspoon salt

1/4 teaspoon freshly-ground white pepper

2 tablespoons shredded fresh mint leaves, optional

 

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.

Makes 6 servings.

Calories 207, Fat 3 g, Carbs 28 g, Sodium 281 mg, Fiber 6 g.