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Split Pea Chowder over Brown Rice

Ingredients

For the chowder:

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 
½-1 teaspoon dried basil
¼ cup chopped celery tops (the leaves)
 
For the Brown Rice:
 
2-1/2 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. 

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Menu Suggestions

Serve with a fresh green salad.

Presentation Ideas

Decorate with fresh parsley and cherry tomatoes or red peppers.

Courtesy of:
Vicky Ferguson RD, CDE

Nutrition Facts Servings Per Recipe: 4
 
Amount Per Serving Calories 370
 
Total Fat 2.0g
Saturated Fat 0.4g
Monounsaturated Fat 0.6g
Polyunsaturated Fat 0.7g
Sodium 164.2mg
 
Total Carbohydrate 72.5 g
Dietary Fiber 15.2g
 
Protein 16.4g

Exchanges per Serving

4 Starch
2 Protein
 
4 Carbohydrate Choice