Low Fat Pea Soup with Quinoa
Brighten your table with this vibrant and wholesome Low Fat Pea Soup with Quinoa, a perfect marriage of comfort and nutrition! This heartwarming soup features sweet, tender peas blended into a silky base, complemented by the protein-packed addition of cooked quinoa for a satisfying meal. Fresh parsley and mint lend a refreshing herbal note, while a squeeze of lemon juice ties it all together with a burst of zesty brightness. Ready in just 30 minutes, this low-calorie, plant-based recipe is both light and filling, ideal for quick weeknight dinners or meal prep. Its creamy texture comes together without dairy, making it a healthy, low-fat option that doesn’t skimp on flavor. Serve it as a standalone dish or alongside crusty whole-grain bread for a delightful, nutrient-rich meal that’s as delicious as it is nourishing.
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Recipe Information
Ingredients
- 1 teaspoon Olive oil
- 1 medium Yellow onion, finely chopped
- 2 cloves Garlic, minced
- 4 cups Frozen peas
- 4 cups Low-sodium vegetable broth
- 1 cup Cooked quinoa
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh mint leaves, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 0.5 cup Water (optional, for adjusting thickness)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the frozen peas and vegetable broth to the pot. Bring to a boil, then reduce the heat and let it simmer for 10 minutes.
Using an immersion blender or a countertop blender, carefully puree the soup until smooth.
Stir in the cooked quinoa, parsley, mint, salt, and black pepper. Let the soup simmer for another 5 minutes to allow the flavors to blend.
If the soup is too thick, add water gradually until the desired consistency is reached.
Remove the pot from heat and stir in the lemon juice for a burst of freshness.
Serve hot, garnished with a sprinkle of additional fresh parsley or mint if desired.
Nutrition Facts
Calories |
990 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1796 mg | 78% | |
| Total Carbohydrate | 158.7 g | 58% | |
| Dietary Fiber | 40.7 g | 145% | |
| Total Sugars | 47.4 g | ||
| Protein | 45.0 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2989 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
