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
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.