Low Fat Pea Soup With Quinoa

Submitted by GoVegan

"Low in fat and high in fiber! We added some diced ham leftover from Easter but even without it this has lots of protein and is quite filling for 2-3 people. Originally from Light & Tasty."

 

• Ready In: 35mins
• Ingredients: 9

ingredients

• 1⁄2 cup water
• 1⁄4 cup quinoa, rinsed
• 1⁄2 medium onion, chopped
• 1 teaspoon olive oil
• 1 (14 1/2 ounce) can fat-free vegetable broth
• 1 (10 ounce) package frozen peas
• 1⁄4 teaspoon salt
• 1⁄4 teaspoon pepper
• 2 teaspoons plain fat-free yogurt (optional) or 2 teaspoons nonfat sour cream, to garnish (optional)

directions

1. In a small saucepan, bring water and quinoa to a boil. Reduce heat; cover and simmer for approximately 12 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 five minutes or until peas are tender.
3. In a blender or food processor, puree soup until smooth. If you are doubling the recipe, you may need to do this in batches.
4. Return all to the pan. Stir in the salt, pepper and quinoa (and diced ham if adding); heat through.
5. Garnish each serving with 1 teaspoon yogurt or sour cream if desired.
6. For Vegetarian use the vegetable broth and for vegan omit the yogurt/sour cream.

Reviews

[Erin M Ryan]

Delicious! The best pea soup I have had in a LONG time! The quinoa gives it a great texture. I have already shared this recipe :)

 

[Three Kids Make Me Crazy]

Everyone (including the kids) loved this! My favorite part is the awesome color. Tripled the recipe and used vegan sour cream. Thanks for a quick dinner!

 

[Katanashrp]

A perfect soup to make when you haven't been to the supermarket for a while... Healthy, flavorful and quick. I topped mine with some cooked turkey bacon for some smokiness and it was delicious and satisfying. Thank you.

 

[Brooke the Cook in]

Five ecstatic stars!! Very easy recipe, full of flavor and healthy ingredients. Loved that this was low fat, high protein while still being so yummy. I topped mine with greek yogurt, which was very good. Made exactly as directed - fed two of us tonight as a main dish. A must try!

 

[McBeanbean]

I absolutely love pea soup, and this is probably the best pea soup I have ever tasted! Thank you so much for sharing such an awesome recipe! For me, the recipe made three very filling 1-cup servings. I used a 16 ounce bag of peas and followed another poster's idea of adding the extra peas at the end. I did not blend the soup in a food processor; rather, I smashed the peas with a potato masher after they had cooked for awhile. The partially crushed peas in addition to the quinoa made the soup thick and hearty-just the way I like it!