Asparagus-Pea Soup with Parsley and Mint
Asparagus-Pea Soup with Parsley and Mint serves: (1 3/4–2 cups [420–480 ml] per serving)
Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes
Ingredients:
- 2 Tbsp olive oil
- 1 large shallot, chopped (about 1/3 cup or 40 g)
- 2 garlic cloves, minced
- 1 celery stalk, chopped
- 3 cups (402 g) chopped asparagus (about 1 bunch)
- 1 cup (134 g) frozen green peas
- 5 cups (1.2 liters) low-sodium vegetable broth (or 2 1/2 to 5 vegetable bouillon cubes plus 5 cups [1.2 liters] water based on package instructions for making 5 cups [1.2 liters] broth)
- 1/2 cup (85 g) dry quinoa, rinsed and drained
- 2 tsp white miso paste
- 1 1/2 tsp salt
- 1/2 cup (30 g) chopped fresh parsley
- 1/4 cup (23 g) chopped fresh mint
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large pot or Dutch oven, heat oil over medium heat. Add shallot, garlic and celery and cook for 2 min, stirring often.
- Add asparagus and green peas and cook an additional 5 min, or until asparagus is slightly tender and vegetables are bright green.
- Add broth (or bouillon plus water), quinoa, miso and salt. Raise heat to high to bring to a boil, then immediately reduce heat and let simmer, partially covered, for 20–22 min, or until quinoa is fully cooked and vegetables are tender. Remove from heat and let cool for 5–10 min.
- Carefully transfer soup to a blender and add parsley and mint. Blend on high until smooth. Transfer soup back to pot and warm over medium-low heat until desired serving temperature is reached. Ladle into individual bowls and enjoy immediately.
Notes:
Storage tip: Soup will keep in an airtight container in the refrigerator for 5–7 days, or frozen for up to 3 months.
Reheating tip: In a pot over medium-low heat, reheat soup until desired temperature is reached.
Make it nut-free: Use chickpea miso in place of white miso paste, or omit miso entirely.
Nutrition Information Per Serving:
214 calories, 8.8 g total fat, 1.3 g saturated fat, 1.7 g polyunsaturated fat, 5.4 g monounsaturated fat, 0 mg cholesterol, 1214 mg sodium, 543 mg potassium, 27.7 g total carbohydrates, 6 g fiber, 6.2 g sugar, 8.6 g protein, 9% calcium, 22% iron
ย
