Pea and mint soup

Pea and mint soup

Ingredients Serves 10 Serves 15 Serves 25
Olive oil 20mL 30mL 50mL
Onion, brown, finely chopped 1 large 2 medium 3 medium
Garlic, finely chopped 5 cloves 8 cloves 13 cloves
Potato, peeled, cut into 2cm chunks 1 medium 1 ½ medium 2 ½ medium
Peas, frozen 2kg 3kg 5kg
Vegetable stock, reduced salt 1 litre 1.5 litres 2.5 litres
Mint leaves, fresh, finely chopped ½ cup 1 cup 1 ½ cups
Natural yoghurt, reduced fat (to serve) 250g 400g 650g
Black pepper To serve To serve To serve
Wholegrain/wholemeal bread rolls (to serve)  10 15 25

 

Method

  1. Heat oil in a large saucepan. Add onion and garlic and cook, stirring regularly, for 2 to 3 minutes, or until onion is slightly transparent.
  2. Add potato, peas and stock and bring to the boil, then reduce heat and simmer gently for 20 minutes. Stir through mint.
  3. Remove saucepan from heat. Using a hand blender, blend the soup until it forms a smooth consistency and no large chunks remain. 
  4. If necessary, return soup to heat for a further 5 to 10 minutes, or until heated through.
  5. Transfer soup to bowls/mugs. Serve topped with a dollop of yoghurt, a sprinkling of black pepper and a bread roll.

 

Tips

  • This soup can also be served chilled. To do this, transfer the soup to a large container at the end of step 3, cover and refrigerate for 4 hours, or overnight.
  • Frozen chopped onion and crushed garlic can be used for convenience. Replace 1 medium onion with 125g frozen onion, and 1 clove garlic with 1 heaped teaspoon of crushed garlic.

 

Healthy Choices category: GREEN (Best choice)

 

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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