Low Fat Pea Soup with Quinoa

Brighten your table with this vibrant and wholesome Low Fat Pea Soup with Quinoa, a perfect marriage of comfort and nutrition! This heartwarming soup features sweet, tender peas blended into a silky base, complemented by the protein-packed addition of cooked quinoa for a satisfying meal. Fresh parsley and mint lend a refreshing herbal note, while a squeeze of lemon juice ties it all together with a burst of zesty brightness. Ready in just 30 minutes, this low-calorie, plant-based recipe is both light and filling, ideal for quick weeknight dinners or meal prep. Its creamy texture comes together without dairy, making it a healthy, low-fat option that doesn’t skimp on flavor. Serve it as a standalone dish or alongside crusty whole-grain bread for a delightful, nutrient-rich meal that’s as delicious as it is nourishing.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 teaspoon Olive oil
• 1 medium Yellow onion, finely chopped
• 2 cloves Garlic, minced
• 4 cups Frozen peas
• 4 cups Low-sodium vegetable broth
• 1 cup Cooked quinoa
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Fresh mint leaves, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Lemon juice
• 0.5 cup Water (optional, for adjusting thickness)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 4

Add the frozen peas and vegetable broth to the pot. Bring to a boil, then reduce the heat and let it simmer for 10 minutes.

Step 5

Using an immersion blender or a countertop blender, carefully puree the soup until smooth.

Step 6

Stir in the cooked quinoa, parsley, mint, salt, and black pepper. Let the soup simmer for another 5 minutes to allow the flavors to blend.

Step 7

If the soup is too thick, add water gradually until the desired consistency is reached.

Step 8

Remove the pot from heat and stir in the lemon juice for a burst of freshness.

Step 9

Serve hot, garnished with a sprinkle of additional fresh parsley or mint if desired.

Nutrition Facts

Serving size	(2066.2g)

Amount per serving	% Daily Value*
Calories	989.6

Total Fat 20.4g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1795.6mg	0%
Total Carbohydrate 158.7g	0%
Dietary Fiber 40.7g	0%
Total Sugars 47.4g
Protein 45.0g	0%

Vitamin D 0IU	0%
Calcium 303.0mg	0%
Iron 14.1mg	0%
Potassium 2988.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.4%

Protein: 18.0%

Carbs: 63.6%