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Pea and Mint Soup
At a Glance
Cook Time : 30min
Course : Appetizer, Brunch, Lunch, Soup
Special : Low Fat
Type of Prep : Blend / Process, Boil, Simmer
Occasion : Easter, Spring, St.Patrick's Day, Summer
 
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Low Fat Pea and Mint Soup

From Fiona Haynes,
Your Guide to Low Fat Cooking.
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This low fat, high fiber pea and mint soup with chopped parsley makes a fragrant and flavorful spring lunch or appetizer. Serve hot or cold, depending on the weather, and top with a dollop of low fat or fat free sour cream and mint sprigs.

INGREDIENTS:

  • 2 tsp olive oil
  • 1/2 cup shallots, finely chopped
  • 1 pound frozen or fresh (shelled) green peas
  • 1/4 cup fresh mint, chopped
  • 1/4 cup fresh parsley, chopped
  • 3 cups fat free, reduced sodium chicken broth (or vegetable broth)
  • 4 tbsp fat free or low fat sour cream or plain yogurt plus mint sprigs for garnish

PREPARATION:

Heat oil in a large pot or Dutch oven. Sauté shallots on a low heat until softened. Add peas, mint, parsley and broth, stirring well. Bring to a boil then simmer, partially covered, for 20 minutes.

Transfer to a blender, reserving some of the liquid, and puree until smooth. Add remaining liquid depending on desired thickness of soup. Ladle into 4 bowls and top with mint and yogurt or sour cream if desired.

Per Serving Calories 130, Calories from Fat 24, Total Fat 2.6g (sat 0.4g), Cholesterol 0.4g, Sodium 579mg, Carbohydrate 19.2g, Fiber 5.8g, Protein 7.4g

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