Kenya Lettuce Pea Soup
INGREDIENTS (Serves 4)
5 ml butter (1t)
5 ml olive oil (1t)
3 leeks well washed and sliced with the green tops
1 ml dried crushed garlic (¼ t)
2.5 ml salt (½ t)
1 head of butter lettuce, finely sliced
250 g frozen peas (1½ c)
1.25 L boiling water (5 c)
15 ml chicken flavour or vegetable stock powder (1 T)
125 g tinned chickpeas (½ x 410 g tin, drained)
125 ml chopped parsley (½ c)
METHOD
Melt the butter and olive oil together.
Add the leeks and crushed garlic and salt.
Sauté over medium heat for 3 minutes until soft.
Add the sliced lettuce and the peas.
Add boiling water and stock powder.
Boil for 5 minutes uncovered.
Add the chickpeas and heat through.
Add the parsley and liquidize until the soup is smooth.
Reheat before serving.
Optional: serve with one slice of bread with avocado as a topping, per serving (½ avocado is equivalent to 2 fats)
NUTRIENTS PER serving (200 ml of soup)
Energy 740 kJ Protein 6.7 g Carbohydrates 28.0 g Total sugars 6.2 g Added sugar 0.0 g Total Fat 3.1 g
Saturated fat 0.8 g Fibre 6.4 g Sodium 773 mg
One serving is equivalent to ½ carbohydrate, 1 protein and 4 vegetables.
