Pea and Mint Soup – IBD Medical

Pea and Mint Soup

by IBD Medical on August 12, 2020

diabetes friendly recipes soup healthy lunch dinner peas mint

Pea and mint soup is a delicious and refreshing yet hearty meal. It is packed with vegetables, vitamins and minerals. Peas are excellent for digestion and are full of iron. If you want to make this recipe slightly lower in calories and fat, serve without the parmesan.

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Difficulty: Fairly Easy

Serves: 4

Ingredients:

  • 1 tablespoon olive oil
  • 2 large brown onions
  • 3 garlic cloves
  • 2 carrots
  • 2 celery sticks
  • 8 cups salt reduced vegetable stock
  • 3 cups frozen peas
  • 1 bunch fresh mint
  • 150g grated parmesan cheese

Method:

  1. Finely chop the garlic and onions. Put aside a handful of mint to garnish the soup. Roughly chop the carrots, celery sticks and mint.
  2. Heat olive oil in a large saucepan over a medium heat. Add onion and garlic and cook until soft and onion is almost translucent. Be careful not to burn the garlic.
  3. Add carrots, celery and vegetable stock to the saucepan. Cover and bring to the boil. Reduce heat to low and add the frozen peas. Allow to simmer for about 10 minutes.
  4. Remove saucepan from heat. Remove a cup of peas from the soup and put aside. Add fresh mint and blend the soup with a hand blender. Add the peas back into the soup for a chunky consistency. If you prefer a smoother consistency continue blending until smooth.
  5. Serve in bowls topped with grated parmesan and mint.

 

Nutrition Info:

Per Serve: 1163 kJ, carbohydrates 30.8g, protein 14.9g, total fat 11.5g (sat. fat 5.6g), fibre 10g, sodium 946mg, carb exchanges 1 ½

 

 

IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

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