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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:
- Heat oil in a large saucepan over medium-high heat. Add potatoes, onion and garlic. Sauté for 5 minutes, stirring constantly.
- Sprinkle the garam masala, coriander and cumin over the potato mixture then gently toss to coat and cook an additional minute.
- Add the vegetable broth and crushed red pepper. Bring to a boil then reduce heat, cover and simmer for 20 minutes.
- 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% |
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