Diabetic Cooking

Soups & Stews

Hearty split pea and rice soup

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

  • 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

Directions

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, Carbohydrates: 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.