Low in fat and high in fiber, this soup is a definite keeper. Plus, it’s so simple to make. You’ll turn to it time and again!
—JANE HACKER MILWAUKEE, WI
PREP: 10 MIN. • COOK: 25 MIN. • MAKES: 4 SERVINGS
1 cup water
1/2 cup quinoa, rinsed
1 medium onion, chopped
2 teaspoons canola oil
2 cans (14 1/2 ounces each) reduced-sodium chicken broth or vegetable broth
2 packages (10 ounces each) frozen peas
1/2 teaspoon salt
1/4 teaspoon pepper
2 teaspoons reduced-fat plain yogurt
1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed.
2. 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.
3. In a blender, 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 teaspoon yogurt.
NOTE Look for quinoa in the cereal, rice or organic food aisle.
PER SERVING 1 1/2 cups equals 236 cal., 4 g fat (trace sat. fat), trace chol., 858 mg sodium, 38 g carb., 9 g fiber, 13 g pro. Diabetic Exchanges: 2 1/2 starch, 1/2 fat.