THE DAIRY KITCHEN
Zucchini and Pea Soup with Minted Yoghurt
By THE DAIRY KITCHEN
Serves
8
Difficulty
Easy
Preparation
20 MINS
Cooking
15 MINS
This vibrant soup is lovely served in summer.
Ingredients
spray olive oil4 medium zucchini, chopped
4 spring onions, chopped
2 garlic cloves, finely chopped
3 cups reduced salt liquid chicken stock
1 cup frozen green peas, thawed
¾ cup reduced fat milk
½ cup reduced fat natural yoghurt
¼ cup fresh mint leaves, finely sliced
2 teaspoon fresh lime juice
freshly ground black pepper, to taste
Handy Tips
This soup can also be served in espresso cups as a starter to a meal.
Nutrition (per serve)
| Energy (kj) | 255 |
| Sugars (g) | 5 |
| Protein (g) | 4 |
| Dietry Fibre (g) | 2 |
| Fat Total (g) | 1.5 |
| Sodium (mg) | 261 |
| Saturated (g) | 0.5 |
| Calcium (mg) | 80 |
| Carbohydrates (g) | 7 |
| Iron (mg) | 1 |
Method
- Spray a large saucepan with oil. Add zucchini, spring onions and garlic and cook stirring for 3-4 minutes until tender. Pour in stock, bring to the boil, reduce heat and simmer for 8-10 minutes. Add peas and cook a further 2 minutes. Remove from heat and puree soup with a handheld blender or food processor until smooth.
- Return to the saucepan, stir in milk and gently simmer for 3-4 minutes until hot, do not boil.
- Combine yoghurt, mint, lime juice and pepper.
- Serve soup in bowls and finish with a swirl of minted yoghurt.
