Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Vegan Pea and Potato Soup
15 min., ready in 40 min.
Time:
274
calories
Calories:
Health Score:
97 / 100
Ingredientsfor
- Ingredients
- 1 onion
- 1 garlic clove
- 1 Tbsp vegetable oil
- 800 milliliters Vegetable broth
- 500 grams starchy potatoes
- 500 grams Peas (fresh or frozen)
- 2 Tbsps finely chopped mint
- 100 milliliters Soy creamer
- salt
- 1 tsp lemon juice
- ground cilantro
- freshly ground peppers
- mint (for garnish)
Preparation
1.
Peel and finely chop the onion and garlic. Heat the vegetable oil in a large pot and sauté the onion and garlic until softened. Deglaze with the vegetable broth. Rinse, peel and dice the potatoes. Add to the pot and simmer for about 10 minutes. Add the peas and continue simmering for another 10 minutes. Mash the potatoes and peas with a potato masher, stir well and add a bit more broth is the soup seems too thick.
2.
Stir in the chopped mint. Beat the soy creamer until thickened and stir about 4 tablespoons into the soup. Season with salt, pepper, ground coriander and lemon juice. Ladle into bowls, top with a dollop of the whipped soy cream and garnish with fresh mint.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |