Zucchini and Pea Soup with Minted Yogurt

INGREDIENTS

    • Olive oil spray
    • 4 medium zucchini, chopped
    • 4 spring onions, chopped
    • 2 garlic cloves, finely chopped
    • 3 cups of salt-reduced chicken strck
    • 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

METHOD

  1. Spray a large saucepan with oil. Add zucchini I, spring onions and garlic and cook stirring for 3-4 minutes until tender. Pour in stock, bring to boil, reduce heat and simmer 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.
  2. Return to the saucepan, stir in milk and gently simmer for 3-4 minutes until hot, do not boil.
  3. Combine yoghurt, mint and lime juice and pepper.
  4. Serve soup in bowls and finish with a  swirl of minted yoghurt.

NUTRIENTS PER SERVE

Energy (cal) 60; Protein 4g; Total fat 1.5g; Saturated fat 0.5g; Carbohydrate 7g; Sugars 5g; Dietary fibre 2g; Sodium 261mg; Calcium 80mg; Iron 1mg.

Sent in by Jade Phillips, NSW