Sweet Pea Soup with Quinoa


Translucent quinoa adds a pearly texture to this vibrant green soup. Make sure to pick out any discolored quinoa before cooking, as they will show up as dark specks.

  • ServingServings


  • 1⁄2 cup quinoa, rinsed and drained
  • 2 tsp. vegetable oil
  • 1 medium onion, chopped (2⁄3 cup)
  • 3 cups low-sodium vegetable broth
  • 4 cups shelled fresh or frozen peas (4 lbs. unshelled)
  • 6 oz. plain soy yogurt
  • 1⁄2 tsp. salt
  • 1⁄4 tsp. white pepper
  • 2 Tbs. shredded fresh mint leaves (optional)


  1. In medium saucepan, combine quinoa and 1 cup cold water. Cover and bring to a boil over medium-high heat. Reduce heat to low, cover and cook until water is absorbed, about 15 minutes. Fluff with fork; set aside.
  2. Meanwhile, in large saucepan, heat oil over medium-high heat. Add onion and cook, stirring often, until softened, 4 to 5 minutes. Add broth, cover and bring to a boil. Add peas and reduce heat to medium. Simmer until peas are tender, about 5 minutes.
  3. Reserve 1⁄2 cup peas. In food processor or blender, process mixture, in batches if necessary, until smooth. Strain through fine-mesh sieve back into saucepan, using a rubber spatula to press mixture through mesh. Stir in reserved quinoa and peas, yogurt, salt and pepper.
  4. Reheat over low heat, stirring occasionally. Ladle soup into bowls and garnish each serving with mint.

Nutrition Information

  • Serving Size: 6 Servings
  • Calories: 207
  • Carbohydrate Content: 28 g
  • Fat Content: 3 g
  • Fiber Content: 6 g
  • Protein Content: 9 g
  • Sodium Content: 281 mg