Clear Pea and Vegetable Soup with Brown Rice

Preparation time
'
Nr of servings
4
Difficulty Level

Clear Pea and Vegetable Soup with Brown Rice

Logo Thanks to Yes Peas !
Preparation time
'
Nr of servings
4
Difficulty Level

Ingredients

300 
g 
frozen peas
1 
tablespoon 
olive oil
1 
onion, peeled and chopped
2 
carrots, peeled and diced
1 
stick celery, cut into 1cm chunks
50 
g 
brown rice (dried weight)
1 
clove 
garlic, peeled and finely chopped
1 
bay leaf
1 
sprig fresh thyme
1 
sprig fresh oregano (or ½ tsp dried)
 
litres 
good vegetable stock
½ 
leek, cut in half lengthways and chopped into 1cm chunks
100 
g 
savoy cabbage, cut into 2 cm squares
2 
tablespoons 
parsley, finely chopped
salt and freshly ground black pepper
chives, to garnish

Preparation

  1. Fry the onion, carrot and celery in the oil with the rice over a medium heat for 1 minute. Add the garlic and cook for a further minute. Add the bay leaf, thyme and oregano, and pour in the stock. Season with sea salt and black pepper, bring to the boil and simmer for 10 minutes.
  2. Add the leek and cabbage, bring back to the boil and simmer for a further 4 minutes until the vegetables are nearly tender. Add the parsley and the peas and bring back to the boil. Season to taste and garnish with fresh chives. Serve piping hot.

Serving tip

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).

Info per serving

KCal
Fat
Sat.fat
Sugar
Salt
Nutritional Information
105 KCal
2 g
0.3 g
4 g
* The nutritional information relating to a prepared statement after serving (190g)
**GDA = Guideline Daily intake based on a food intake of 2,000 kcal. Personal requirements vary depending on age, sex, weight and physical activity.