How to make spinach and pea soup with minty yogurt

This beautiful, garden-fresh soup is just bursting with the flavours of energy-boosting spinach and peas. Rich in nutrients, spinach is an excellent source of folate — a vitamin needed for good blood circulation and a healthy pregnancy. The vegetable also contains fibre to promote digestive health and iron to help to prevent anemia. It is quick to make, too — simply add a refreshing yogurt swirl and then serve - here's a step-by-step guide.

Preparation 10 minutes

Cooking 18 minutes

Serves 4

• 1 onion
• 1 large potato
• 1 scallion
• 236 ml (1 c) low-fat plain yogurt
• 30 g (2 tbsp) chopped fresh mint
• 15 g (1 tbsp) olive oil
• 1 clove garlic, crushed
• 156 ml (2 1/2 c) hot low-sodium chicken stock
• 340 g (1 1/2 c) frozen peas or baby peas
• 226 g (8 oz) fresh spinach

1. Chop the onion and dice the potato into 2.5 centimetre (one inch) cubes. Finely chop the scallion. Spoon the yogurt into a bowl and add the scallion and mint. Heat the oil, garlic, onion and potato in a large pot over medium heat. Cook for two minutes, or until the onion softens slightly, stirring occasionally. Add the hot stock, stir, return the contents of the pan to a boil, then cover and simmer for 10 minutes.

2. Add the frozen peas, return to a boil, cover and simmer for two minutes. Stir in the spinach, cover and cook for another three minutes.

3. Remove the pot from the heat and let the soup cool slightly for one minute. Purée using a blender. Reheat for one to two minutes, if necessary. Pour the soup into four bowls and serve with generous helpings of the mint yogurt.

Alternative ingredients

• Swiss chard, napa cabbage or lettuce would work well in this recipe instead of the spinach.
• Use a peeled and diced whole cucumber instead of the spinach.
• As a change from the yogurt topping, dice the flesh from two ripe avocados, toss them with 30 grams (two tablespoons) chopped fresh cilantro, and the grated zest and juice of half a lime. Spoon over the soup just before serving.

This soup freezes well, without the yogurt topping, for up to three months. Make twice the quantity and store half immediately in a lidded container. Thaw completely, then reheat to boiling, stirring frequently, before serving with the yogurt swirl.

Nutritional information: 170 calories • 5 grams fat • 1 grams saturated fat • 17 grams carbohydrates • 13 grams protein • 3 grams fibre