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Pea Soup With Quinoa Recipe

Pea Soup With Quinoa Recipe

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Ingredients:

Serving

1 cup water
1/2 cup quinoa , rinsed
1 medium onion, chopped
2 tsp. canola oil
2 cans (14 1/2 oz. each) chicken stock or veg. broth
2 package. (10 oz. frozen peas )
1/2 tsp. salt
1/4 tsp pepper
2 tsp. reduced fat plain yogurt

Directions:

In a small sauce pan, bring water and quinoa to a boil. Reduce heat;cover and simmer for 13-15 min. or until water is absorbed.
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 5 minutes or until peas are tender. Cool slightly.
In a blender or food processor, process soup in batches until smooth. Return all to the pan. Stir in the salt, pepper, and quinoa; heat through, Garnish each serving with 1/2 tsp. yogurt.
One serving -1-1/2 cups 235 calories

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	225.5 Kcal (944 kJ)
Calories from fat	33.5 Kcal
		% Daily Value*
Total Fat	3.72g	6%
Cholesterol	0.58mg	0%
Sodium	469.48mg	20%
Potassium	399.87mg	9%
Total Carbs	36.79g	12%
Sugars	8.66g	35%
Dietary Fiber	9.17g	37%
Protein	10.92g	22%
Vitamin C	27.5mg	46%
Iron	3.9mg	22%
Calcium	59.4mg	6%

Amount Per 100 g
Calories	83.56 Kcal (350 kJ)
Calories from fat	12.41 Kcal
		% Daily Value*
Total Fat	1.38g	6%
Cholesterol	0.21mg	0%
Sodium	173.96mg	20%
Potassium	148.17mg	9%
Total Carbs	13.63g	12%
Sugars	3.21g	35%
Dietary Fiber	3.4g	37%
Protein	4.05g	22%
Vitamin C	10.2mg	46%
Iron	1.5mg	22%
Calcium	22mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
good source of fiber

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