 Peas are a good source of fiber, folate and vitamins C and A. Mint leaves – long heralded as a potent digestive aid – supply cancer-fighting phytochemicals. In addition, filling up on low calorie soup is a great way to manage your hunger and curb your appetite.
Servings: 6
1 Tbsp. extra virgin olive oil
1 small sweet onion (such as Vidalia), peeled and finely chopped
1 boiling potato (about 4 oz.) peeled and cut into 1/2-inch cubes
1/2 tsp. salt
3 1/2 cups water
1 lb. frozen baby peas, thawed
Salt and freshly ground black pepper, to taste
1 Tbsp. low-fat sour cream (optional)
Fresh mint leaves, minced (optional)
Heat the oil in a large, heavy saucepan over moderate heat. Add the onions and cook, stirring occasionally until soft, about 2 to 3 minutes. Add the potato and salt. Cook, while stirring, another 2 minutes. Add the water, cover and simmer until the potato is tender, about 15 minutes. Add peas and simmer, uncovered for 2 minutes.
Cool slightly, then purée in small batches in a blender. Force mixture through a very fine mesh sieve into a saucepan. Reheat and season to taste with salt and pepper.
Top each serving with a dab of sour cream and fresh mint leaves, if desired.
Nutrition
100 calories
2.5 g total fat (0 g saturated fat)
14 g carbohydrates
4 g protein
4 g dietary fiber
240 mg sodium.
Reprinted with permission from the American Institute for Cancer Research.
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