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Spicy Potato and Pea Soup
(makes 4 servings)

Ingredients:

  • 2 tablespoons vegetable oil
  • 2 large potatoes, peeled and diced
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon garam masala*
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 3-1/2 cups low-sodium vegetable broth
  • 1/4 teaspoon crushed red pepper
  • 1 cup fresh or frozen peas
  • 4 tablespoons plain, nonfat yogurt
  • Salt and pepper, to taste (optional, Nutrition Facts calculated without added salt.)

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add potatoes, onion and garlic. Sauté for 5 minutes, stirring constantly.
  2. Sprinkle the garam masala, coriander and cumin over the potato mixture then gently toss to coat and cook an additional minute.
  3. Add the vegetable broth and crushed red pepper. Bring to a boil then reduce heat, cover and simmer for 20 minutes.
  4. Add the peas and yogurt then season with salt and pepper. Cover and simmer for 5 minutes then serve.

*Consider making your own garam masala spice blend.

TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (492 g)
Servings Per Recipe: 4
Amount per serving
Calories 276
Calories from fat 66
Total Fat 7 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 128 mg
Total Carbohydrates 44 g
Dietary Fiber 6 g
Sugars 8 g
Protein 9 g
Vitamin A 15%
Vitamin C 75%
Calcium 8%
Iron 10%
Nutrition facts label for Spicy Potato and Pea Soup