velvety pea soup

velvety pea soup


100g onion
428g peas
20ml vegetable oil
45g self raising flour
30g creamed coconut
20g red lentils
4 teaspoons marmite/yeast extract dissolved in a mug of hot water
salt & pepper to taste


Fry the chopped onions and lentils in the oil.

Gradually add the marmity stock and 1 litre more water mixing all the time to form a smooth paste, then a smooth liquid.

Then add the peas and coconut and blitz in a food processor, liquidizer or with a stick blender, the peas will cook sufficiently in the heat of the stock, but you may need to re warm the soup before stirring.

nutritional information

This recipe contains per meal (including side dishes):
(K)calories- 444
protein (g)- 20
fat (g)-13
sat fat (g)- 5.17
carb (g)- 62
5 a day portions- 1.5
fibre (g)- 9
salt (g)- 0
calcium (mg)- 50
iron (mg)- 3

The salt value excludes any you have added yourself, as each family's tastes will differ