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30-Minute Pantry

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Have meals on the table in half an hour or less with 30-Minute Pantry! With our handy pantry list, we help you make the most of what’s on hand by using ingredients in unique ways. Along with delicious meals, we’ve got recipes for breakfasts, lunches, desserts and snacks!
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30-Minute Pantry
Curried Pea Soup

Curried Pea Soup      "Curried Pea Soup" is available in PDF format print friendly version
A lovely green soup with a creamy texture and mild curry flavour. Perfectly balanced and suited to a cool day in need of brightening.
 
Butter2 tbsp.30 mL
Chopped onion1 cup250 mL
Curry powder1 tbsp.15 mL
Ground cumin1 tsp.5 mL
Ground ginger1/2 tsp.2 mL
Garlic cloves, minced22
(or 1/2 tsp., 2 mL, powder)
Salt1 tsp.5 mL
Pepper1/2 tsp.2 mL
Cayenne pepper1/4 tsp.1 mL
Frozen peas5 cups1.25 L
Prepared chicken broth4 cups1 L
Can of chickpeas (garbanzo19 oz.540 mL
beans), rinsed and drained
Unsweetened applesauce1 cup250 mL
Brown sugar, packed2 tsp.10 mL
Plain yogurt1/2 cup125 mL
Lime juice1 tbsp.15 mL
 
Melt butter in Dutch oven on medium. Add next 8 ingredients. Cook, uncovered, for about 5 minutes, stirring often, until onion is softened.

Add next 5 ingredients. Stir. Bring to a boil. Reduce heat to medium. Cook, uncovered, for about 4 minutes, stirring occasionally, until peas are tender. Carefully process with hand blender, or in blender in batches, until smooth (see Safety Tip, below).

Add yogurt and lime juice. Stir. Makes about 9 1/2 cups (2.4 L).
 
1 cup (250 mL): 188 Calories; 4.6 g Total Fat (1.1 g Mono, 0.7 g Poly, 1.9 g Sat); 7 mg Cholesterol; 29 g Carbohydrate; 8 g Fibre; 9 g Protein; 1090 mg Sodium
 
 
 
Reprinted from 30-Minute Pantry © Company's Coming Publishing Limited

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