[Healthy_Recipes_For_Diabetic_Friends] Sweet Pea Soup With Quinoa - 28g Carbs, 6g Fiber

Sweet Pea Soup With Quinoa - 28g Carbs, 6g Fiber

1/2 cup quinoa, rinsed, drained
2 teaspoons vegetable oil
1 medium onion, chopped
3 cups low-sodium vegetable broth
4 cups shelled fresh or frozen peas, about 4 lbs. unshelled
6 ounces plain soy yogurt
1/2 teaspoon salt
1/4 teaspoon freshly ground white pepper
2 tablespoons shredded fresh mint leaves, optional

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.

Makes 6 servings.
Calories 207, Fat 3 g, Carbs 28 g, Sodium 281 mg, Fiber 6 g.

--
"If you don't have passion then it's just a job,"
"That's the difference between a cook and a chef. A chef never stops
thinking about food."
Chef Lynn Crawford

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