Slow Cooker Pea Soup

Slow Cooker Pea Soup

Peas are Low GI, loaded with antioxidants and anti-inflammatory nutrients, Vitamin C and E, zinc and fibre. All these nutritents bundled into a tasty soup for winter.

CAL P/SERVE
356
kJ P/SERVE
1490
FAT P/SERVE
7.2g
CARBS P/SERVE
43.5g
PROTEIN P/SERVE
21.8g
SUGAR P/SERVE
7.4g
SODIUM P/SERVE
184g
FAT
%
1.5%
ENERGY RDI%
17.1%

Like more traditional smooth pea soups, the base is puréed before adding the potato, carrot, chorizo and additional whole peas. If you would like a less thick soup then omit the cornflour step and add a little more water or stock. We have included chorizo sausage which gives a great smokey depth to the soup.

This recipe is low fat, low sodium, low sugar, high protein, dairy free.

Ingredients

  • 1 pkt dried split green peas (500g/17oz)
  • 1 tbsp. olive oil
  • 1 chorizo sausage, cut into small pieces
  • 2 onions diced
  • 3 cloves garlic crushed
  • 6 cups beef stock, warmed
  • 2 cups water (if required)
  • 6 baby potatoes, quartered
  • 2 small carrots cut into chunks
  • 1 pkt frozen peas (500g/17oz)
  • Sprinkle of dried rosemary and thyme
  • 2 tsp. cornflour mixed with ¼ cup cold water (optional)

Method

  1. Place dried peas into a large bowl with water and wash peas.
  2. In a non-frypan, heat olive oil and sauté your onions for 5 mins.  Add garlic and cook a further minute.  Turn slow cooker on high. Take onion off heat and place into slow cooker.
  3. Now in same frypan, add chorizo sausage, no need for additional oil.  Cook until brown, approx. 3 minutes, and then place into slow cooker.
  4. Drain peas into a strainer and rinse until no bubbles form.  Place into slow cooker.
  5. Place warmed stock, sprinkle with rosemary/thyme, season with cracked pepper and cook for 3-4 hours on high.
  6. At this stage stir and check, you might need to add a touch more water depending on your cooker.  Wiz now with a stick blender doesn’t have to be completely smooth.
  7. Add the frozen peas, chopped potatoes & carrots, season with salt and pepper, cook a further hour until potatoes cooked. If you like a thick soup, add the cornflour water and stir in.  This will thicken the soup.
  8. Serve with crusty bread or leave until next day until flavours develop.

Nutrition Table

Servings: 8 Serving size:460g
Average Serve Average 100g
Energy 1490 kJ 324 kJ
  356 Cal 77 Cal
Protein 21.8 g 4.7 g
Fat, total 7.2 g 1.6 g
- Saturated 1.9 g 0.4 g
Carbohydrate 43.5 g 9.5 g
- Sugars 7.4 g 1.6 g
Sodium 184 mg 40 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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