Nutty Creamy Greens
Reading Time: 2 minutes

Excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. When we consume a low-calorie vegetable-based soup before our meals we consume up to 20% fewer calories at a meal 1. This low caloric pale green soup can help you take a step closer to your target body weight. It can be served chilled in summer and warm in winter. This easy to make soup is also a healthy choice to satisfy hunger pangs between meals.

Creamy gratifying soup without a hefty caloric price tag

 Prep time: 10 mins

Cooking time: 25 mins

Recommended portion size: 1serve 

Ingredients3 serves
Green peas, boiled150g, 1cup
Fresh mint, chopped20g, 3/4 cup
Oil15ml, 1 tbsp
Onion, chopped60g, 1/3 cup
Garlic cloves, minced3 cloves
Fennel seeds powder15g, 3 tsp
Ground black pepper½ tsp
Vegetable stock180ml, ¾ cup
Low-fat curds180g, ¾ cup
Peanuts, roasted and split1 tbsp
Salt½ tsp


Heat the oil over moderate heat in a large saucepan.

Add the onions and garlic and cook, stirring, for 5 minutes until they are soft and translucent.

Then add the fennel powder. Add the vegetable stock, chopped mint and the peas to the saucepan. Bring to a boil.

Did you know? It is best to add mint leaves raw or at the end of the cooking process. This helps them maintain their delicate flavor and texture.

Remove from the heat and allow cooling a little.

Now puree the soup in a blender until smooth.

When the mixture is cool, add the yogurt.

Sprinkle freshly ground black pepper and salt.

Serve chilled, topped with some of the toasted peanuts and some more shredded fresh mint.

Nutritive value/ serve 

( kcal)(G)(G)(G)(mg)Fibre, g



  1. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007;49(3):626–634. doi:10.1016/j.appet.2007.04.002

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Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.