Frozen Pea Soup
Leeks contain flavonoids with powerful anti-oxidant effects. Here, they are combined with nutrient-rich green peas and the anti-oxidants of mint.
Photo: Anti-Ageing Diet Cookbook
|Servings||Prep Time||Cook Time|
|4||10minutes + 10 minutes cooling||20minutes|
|4||10minutes + 10 minutes cooling|
- 1 tbsp olive oil
- 1 large leek white part only, chopped
- 2 garlic cloves finely chopped
- 3 1/2 cups chicken or vegetable stock
- 4 cups frozen peas
- 1 cup fresh mint chopped
- 1/2 cup low-fat natural yogurt
- 1 pinch freshly ground pepper
- to serve sumac or paprika
- Heat oil in a large saucepan over medium heat. Add leek and cook, stirring occasionally, 8 minutes, until softened. Stir in garlic and cook 1 minute.
- Add stock and bring to a boil. Reduce heat to a simmer and cook, covered, 5 minutes. Add peas and return to a boil, then reduce and cook, covered, 5 minutes. Remove from heat and allow to cool slightly, about 10 minutes.
- Add mint and 1/2 cup yogurt. Use a handheld stick blender to puree, or puree in batches in a food processor or blender. Return soup to pan if using a food processor. Season well with pepper and heat gently until hot but not boiling.
- Ladle soup into serving bowls, top each with 1 tablespoon yogurt and a light sprinkling of sumac or paprika, and serve.
If using bought salt-reduced stock, use half stock and half water to keep the salt content at a healthy level.
Frozen vegetables are convenient yet just as nutritious as fresh.
Sumac is a dried berry that is ground and used in Middle Eastern dishes to add a lemony flavour.