Green Pea and Lettuce Protein Soup

This soup offers a different way to get your vegetables and protein in a single dish. It’s perfect for when you haven’t gone to the supermarket in a while, since you can use wilting lettuce and frozen peas. It’s also quick and delicious. 

‍

Here are some variations and tips. 

• Make a plant-based (vegan) version by blending in 1 cup of soft or medium tofu instead of cottage cheese. You can use firm or extra-firm tofu for a chunkier soup.
• Add 12 ounces of cooked diced chicken or cooked shrimp for a high-protein version. 
• Use any vegetables you have on hand, like celery and carrots. Dice them well and cook them with the onions for a few extra minutes before adding the peas and lettuce.
• Serve with fresh fruit, a side salad, or 1-2 toasted whole-grain English muffin halves. 
• Garnish with 1 tablespoon of chopped nuts, a few avocado slices, or ½ ounce of parmesan cheese, if desired. 

Recipe for Green Pea and Lettuce Protein Soup

Makes 4 servings

Ingredients: 

‍

• 1 tablespoon of olive oil
• 1 medium onion, chopped
• 1-2 cloves of garlic, minced
• ½ head of iceberg lettuce, chopped
• 2 cups of fresh or frozen green peas
• 4 cups of low-sodium vegetable or chicken broth
• (Optional) ½-1 cup of chopped fresh parsley
• Salt and pepper to taste

Instructions: 

1. Heat the olive oil in a large pot over medium. Add the onion and garlic, and saute for 4-5 minutes, or until the garlic is fragrant. 
2. Add the peas, lettuce, and broth to the pot. Add the parsley, if using. Bring to a boil, the reduce the heat and simmer for 10-15 minutes. 
3. Remove from heat and add the cottage cheese. Use an immersion blender or food processor to smooth the soup, if desired, or skip this step for a chunkier soup. 
4. Season with salt and pepper to taste. 
5. Serve hot or chilled.

Nutrition information per serving: 270 calories; 8 grams of fat; 2 grams of saturated fat; 20 mg of cholesterol; 800 mg sodium; 38 grams of carbohydrates; 9 grams of fiber; 14 grams of sugar; 19 grams of protein

‍