This soup is low in fat, high in fiber, and has a fantastically fresh flavor and wonderful texture. Best of all, it’s so simple to make.
—Jane Hacker, Milwaukee, WI
Prep: 10 min. • Cook: 25 min. Makes: 6 servings
1 cup water
1/2 cup quinoa, rinsed
2 tsp. canola oil
1 medium onion, chopped
21/2 cups frozen peas (about 10 oz.)
2 cans (141/2 oz. each) reduced-sodium chicken broth or vegetable broth
1/2 tsp. salt
1/4 tsp. pepper
Optional toppings: Plain yogurt, croutons, shaved Parmesan cheese and cracked pepper
1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until water is absorbed, 12-15 minutes.
2. Meanwhile, in a large saucepan, heat oil over medium-high heat; saute onion until tender. Stir in peas and broth; bring to a boil. Reduce heat; simmer, uncovered, until the peas are tender, about 5 minutes.
3. Puree soup using an immersion blender, or cool slightly and puree the soup in a blender and return to pan. Stir in the quinoa, salt and pepper; heat through. Serve with toppings as desired.
1 cup: 126 cal., 3g fat (0 sat. fat), 0 chol., 504mg sod., 19g carb. (4g sugars, 4g fiber), 7g pro.
Diabetic exchanges: 1 starch, 1/2 fat.