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Recipe of the Month
Archived Recipes

Split Pea Chowder over Brown Rice

Ingredients:

  • 4 cups water or broth
  • ½ teaspoon salt
  • 1 cup split peas
  • 1 medium onion, diced (about 1 cup)
  • 1 medium potato, cubed (about 1 cup)
  • 1 medium carrot, sliced (about ¼ cup)
  • ½ -1 teaspoon dried basil
  • ¼ cup chopped celery tops (the leaves)
  • 2½ cups water
  • 1 cup brown rice

Directions:

  1. Bring water to boil, add salt and split peas. Simmer about 1 hour. Add onion, potato, carrots, and simmer about 1 hour longer, until peas are cooked. 15 minutes prior to serving, add basil and celery tops.
  2. For the brown rice, 1 hour prior to serving soup, boil 2½ cups water, add brown rice. Cover and turn heat down to low. Cook 40 minutes, turn heat off and let stand with cover on 10 minutes.
  3. To serve, put ¼ of cooked rice in large soup bowl, and cover with ¼ of the split pea chowder. 

Nutrition Facts*
*when made with water only, not broth
Serving Size ¼ of recipe
Servings Per Recipe 4

Amount Per Serving

Calories 310

Total Fat 2.0 g

Saturated Fat 0.4 g

Monounsaturated Fat 0.6 g

Polyunsaturated Fat 0.7 g

Total Carbohydrate 72.5 g
carbohydrate calculation

Dietary Fiber 15.2 g

Protein 16.4 g

Sodium 164.2 mg

 

Exchanges per Serving

4 Starch
2 Protein
4 Carbohydrate Choices

Courtesy of: Vicky Ferguson RD, CDE

Menu Suggestions: Serve with a fresh green salad.

Presentation Ideas: Decorate with fresh parsley and cherry tomatoes or red peppers.

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This information is provided as a public service by DCE a dietetic practice group of the American Dietetic Association and the information is not intended to replace medical advice. Individuals should contact a registered dietitian to answer food and nutrition-related questions or for nutrition services. All information is the property of DCE DPG/ADA and may not be copied or modified for commercial purposes without the written consent of DCE DPG/ADA.

Copyright 1997-2006 DCE DPG/American Dietetic Association