Low Fat Pea Soup With Quinoa

Total Time: 35 mins Preparation Time: 10 mins Cook Time: 25 mins

Ingredients

• Servings: 3
• 1/2 cup water
• 1/4 cup quinoa, rinsed
• 1/2 medium onion, chopped
• 1 teaspoon olive oil
• 1 (14 1/2 ounce) can fat-free vegetable broth
• 1 (10 ounce) package frozen peas
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 teaspoons plain fat-free yogurt (optional) or 2 teaspoons nonfat sour cream, to garnish (optional)

Recipe

• 1 in a small saucepan, bring water and quinoa to a boil. reduce heat; cover and simmer for approximately 12 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 five minutes or until peas are tender.
• 3 in a blender or food processor, puree soup until smooth. if you are doubling the recipe, you may need to do this in batches.
• 4 return all to the pan. stir in the salt, pepper and quinoa (and diced ham if adding); heat through.
• 5 garnish each serving with 1 teaspoon yogurt or sour cream if desired.
• 6 for vegetarian use the vegetable broth and for vegan omit the yogurt/sour cream.