Clear Pea and Vegetable Soup with Brown Rice

Clear Pea and Vegetable Soup with Brown Rice

1 hour

Serves 4

Budget Low cals

Nutritional information

PER SERVING (4) 105 kcalories, 6g protein, 18g carbohydrates, 2g fat, 0.3g saturated fat, 5g fibre, 4g sugar 0.26g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin E, vitamin K, calcium, magnesium, manganese, iron, iodine, potassium, quercitin, allicin plus other antioxidants from the herbs.

Ingredients

1tbsp olive oil

1 medium onion, peeled and chopped

2 medium carrots, peeled and diced

1 stick celery, cut into 1cm chunks

50g brown rice (dried weight)

1 clove garlic, peeled and finely chopped

1 small bay leaf

1 sprig fresh thyme, pulled from the stalk (1 tsp of dried)

1 sprig fresh oregano (½ tsp dried)

1 1/2 ltr good vegetable stock

Sea Salt and black pepper (optional)

1/2 leek, cut in half lengthways and chopped into 1cm chunks

100g savoy cabbage, cut into 2 cm squares

2 tbsp chopped parsley

300g frozen peas

Fresh chives to garnish

Method

Heat the oil in a heavy based pan and fry the chopped onion, carrot, and celery with the rice over a medium heat for one minute. Add the garlic cook for a further one minute. Add the bay leaf, a sprig of fresh thyme pulled off the stalk, or half a teaspoon of dried, one sprig fresh oregano (half tsp dried) Add the stock. Season with the sea salt and black pepper. Bring to the boil and boil for 12 mins. Add the leek and cabbage and bring back to the boil for a further 4 mins until they are nearly tender. Add the parsley and the peas and bring back to the boil. Season to taste with sea salt and black pepper and garnish with fresh chives. Serve piping hot.

Serves 4.

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)