Minted Pea et Yogurt Soup
The yogurt is mixed with a little cornflour (cornstarch) before being added to the hot soup - this helps to stabilize the yogurt and prevents it separating
Ingredients
- 2 tbsp vegetable ghee or oil
- 2 onions peeled and coarsely chopped
- 8 oz potato peeled and coarsely chopped
- 2 garlic cloves peeled
- 2.5 cm 1 inch ginger root, peeled and chopped
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1 tbsp plain all-purpose flour
- 1 1/2 pints vegetable stock
- 1 lb frozen peas
- 3 tbsp chopped fresh mint to taste
- salt and freshly ground black pepper
- 1/4 pint low-fat natural yogurt
- 1/2 tsp cornflour cornstarch
- 1/2 pint skimmed milk
- a little extra yogurt for serving (optional)
- mint sprigs to garnish
Instructions
- Heat the ghee or oil in a saucepan, add the onions and potato and cook gently for 3 minutes. Stir in the garlic, ginger, coriander, cumin and flour and cook for 1 minute, stirring. Add the stock, peas and half the mint and bring to the boil, stirring. Reduce the heat, cover and simmer gently for 15 minutes.
- Puree the soup in a blender or food processor. Return the mixture to the pan and season with salt and pepper to taste. Blend the yogurt with the cornflour (cornstarch) and stir into the soup.
- Add the milk and bring almost to the boil, stirring all the time. Cook very gently for 2 minutes. Serve hot, sprinkled with the remaining mint and a swirl of extra yogurt, if wished.
Calories: 281 kcal
Carbohydrates: 42 g
Protein: 12 g
Fat: 8g
Saturated Fat: 2 g
Trans Fat: 1 g
Cholesterol: 3 mg
Sodium: 769 mg
Potassium: 802 mg
Fiber: 9 g
Sugar: 16 g
Vitamin A: 1549 IU
Vitamin C: 63 mg
Calcium: 194 mg
Iron: 3 mg