Spring Pea Soup with Yogurt

Apr 7 2010

This refreshing spring soup takes only 15 minutes to make!

Serves 4

Dietitian's Tip: 

The frozen peas can easily be substituted with fresh peas that are bountiful in the spring season. To make it a DASH meal, add a whole grain roll with a tossed green salad.


1 tablespoon olive oil
2 cloves of minced garlic
5 green onions, green and white parts, chopped
1 10 ounce bag frozen peas
3 cups low sodium vegetable broth
1 tablespoon fresh mint, minced
1 cup lowfat plain yogurt
¼ teaspoon salt
Ground black pepper to taste


In a medium sauce pan sauté the garlic and green onions in the olive oil over medium heat, covered, until softened and slightly translucent.

Add frozen peas and vegetable stock and bring to a boil. Once boiling, reduce heat to a simmer, cover, and cook for 5 minutes.

Pour half of the soup into a blender, add the fresh mint, and puree until smooth. Reserve the pureed soup in a separate bowl and puree the remaining peas and broth. Return the pureed soup to the saucepan. Stir in the yogurt, salt and black pepper.

Serve warm with croutons.

Nutrition Information: 

Per Serving: 140 calories, 4.5 g total fat, 1 g saturated fat, 350 mg sodium, 18 g carbohydrate, 5 g fiber, 7 g protein, 151 mg calcium