Sweet Pea Soup

Frozen peas allow you to enjoy the sweet, fresh flavour of this soup all year round. Chopped frozen onions, now sold in supermarkets, are handy if you’re in a hurry. Keeping a jar of minced garlic in your refrigerator is also a good idea. I use double the amount I would if using fresh garlic since the purchased minced garlic is less intense.

1. Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium heat. Sauté the onion and garlic for 5 minutes or until the onion is soft and lightly browned.

2. Stir in the peas, stock, potatoes, salt and pepper. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15 minutes.

3. Transfer the soup to a blender or food processor and purée until smooth, working in batches if necessary.

4. Ladle into individual bowls and garnish with a dollop of sour cream and a sprinkle of mint.

2 tsp vegetable oil
1 cup chopped onion
1 1/2 tsp minced fresh garlic
4 cups frozen green peas
3 cups chicken or vegetable stock
1 cup peeled diced potatoes
pinch of salt and freshly ground black pepper
2 Tbsp low-fat sour cream
1/4 cup chopped fresh mint or parsley

Nutritional Analysis per Serving

Calories 146
Protein 7.7 g
Fat 3.2 g
Saturated Fat 0.9 g
Carbohydrates 21.5 g
Cholesterol 4 mg
Sodium 215 mg
Fiber 5.4 g

Prep Time: 10 minutes
Cook Time: 20 minutes

Make Ahead: Make up to 2 days in advance and refrigerate. Reheat gently over low heat, adding more stock if too thick.

Serves 6