The Pea and Potato soup you're about to cook is a good source of carbohydrates (27 g per serving!). Thus, you cannot use if in a low carbs regime, but it is good in a low fat regime because it only contains 4.5 g of fat per serving. It also gives you sustainable energy (besides being a delicious and healthy meal).
You also get a good amount of minerals and vitamins from the peas, even if they are frozen.
For an excellent taste, you should choose Spunta, Pontiac or Desiree potatoes. But if you cannot manage to get your hands on these types of potatoes, you can use whatever potatoes you want.
If you are a vegetarian, you can substitute the chicken stock for vegetable stock. I use Vegeta (TM), but you can use whatever equivalent you have in your own country.
If you're a vegan, do away with the sour cream. I wish I could tell you you can substitute this with yogurt, but you still end up consuming milk that way. But if you don't mind missing out on the creamy flavor of the lite sour cream, you can have your Pea and Potato soup "straight". ;-)
1/2 kg (1 lb) potatoes
1 lt chicken stock
2 bay leaves
1 tsp fresh rosemary (chopped)
1/2 kg (1 lb) frozen peas
2 Tbsp fresh lemon juice
1/4 cup low fat sour cream
This is what you do:
First, peel the potatoes, dice them, and put them in a large microwave safe bowl. Pour the stock in together with the bayleaves and rosemary. Cover with plastic wrap, and nuke it in the microwave for about 5 to 7 minutes.
Lift the plastic wrap carefully (be very careful with the ultra-hot steam trapped therein, as it does burn!), and check with a fork to see if the potatoes are soft and tender. If they're still hard, chuck them into the microwave again for a couple of minutes. Do the next step if they are tender.
The next step: remove the bay leaves and rosemary and let it cool down for a little while. Then you can use either a hand blender, or a blender (or food processor, but I just don't like cleaning so many parts, so I stick with my hand blender, being careful not to burn myself with the boiling mix) to puree the mix.
Place the puree in a pot and bring to the boil. Season with salt and freshly ground pepper. Add the lemon juice and sour cream before serving.
You can have this with a couple of nice bread rolls.
This pea and potato soup is great for a quick lunch, dinner, or "elevencies". Enjoy!
Source: I found this recipe in a book called High Energy Cookbook, (which seems to be out of print), but you can find more pea and potato recipes by clicking on this link.