Pea and Courgette Soup (LC)

Ingredients

• 1 tsp olive oil

• ½ onion, chopped

• ½ tsp turmeric

• ½ courgette (zucchini), approx 180g (1 cup) (6⅓ oz), chopped

• 80g (½ cup) (2¾ oz) frozen peas

• ½ low sodium vegetable stock cube

• 250ml (1 cup) (8¾ fl oz) boiling water

• 1-2 small mint leaves

• Sprinkle black pepper

• 1 tbsp (0.75 Aus tbsp – 15ml) Parmesan cheese, grated

Instructions:

1. Heat the olive oil in a pot over a medium heat. Add the onion and cook gently until softened.

2. Add the turmeric and courgette (zucchini), mix and heat for approx 1 minute only.

3. Add the frozen peas, stock cube and water. Cover with a lid and simmer for 10 minutes.

4. Add mint leaves and mix well (be cautious with the amount of mint as it can be overpowering, add less and if needed add more later).

5. Allow to cool slightly and then blend with a stick mixer or in a suitable heat proof processor, until smooth.

6. Garnish with a sprinkle of black pepper and some Parmesan cheese.

Top Tip

A portion of protein should be served on the side of soup. This can be 125g (½ cup) (4½ oz) Greek yoghurt, a smoothie, 1 or 2 boiled eggs, any type of meat/fish/vegetarian alternatives or can be added to the soup or a portion can be served on the side.

Lunch

Serves: 1

Low Carb