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Hearty split pea and rice soup

Preparation time: 15 minutes
Cooking time: 1 to 1 1/2 hours

 

1 tablespoon vegetable oil
1 onion, chopped
2 carrots, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 to 2 teaspoons curry powder, to taste
2 cups split peas
1 cup uncooked brown rice, rinsed
8 cups water
1 bay leaf
1/2 teaspoon pepper
1/2 teaspoon salt

Heat oil in large kettle and sauté onion, carrots, celery, and garlic until tender. Stir in curry powder to taste. Add split peas, rice, water, and bay leaf. Bring to a boil; reduce heat and cover. Simmer for 1 to 1 1/2 hours or until peas and rice are tender. Add pepper and salt and serve hot.

Yield: about 14 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
  Calories: 131
  Carbohydrate: 24 g
  Protein: 6 g
  Fat: 2 g
  Saturated fat: <1 g
  Sodium: 227 mg
  Fiber: 2 g
  Exchanges per serving: 1 1/2 starch
  Carbohydrate choices: 1 1/2

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.

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