Sweet Pea Soup With Quinoa

Recipe Ingredients

1/2 cup	118ml	Quinoa - rinsed, drained
2 teaspoons	10ml	Vegetable oil
1 teaspoon	5ml	Onion - chopped - (2/3 cup) (medium)
3 cups	711ml	Low-sodium vegetable broth
4 cups	948ml	Shelled fresh or frozen peas
		= (abt 4 lbs unshelled)
6 oz	170g	Plain soy yogurt
1/2 teaspoon	2.5ml	Salt
1/4 teaspoon	1.3ml	Freshly-ground white pepper
2 tablespoons	30ml	Shredded fresh mint leaves - (optional)

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.

Source:
Vegetarian Times, August 2001

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