Prevention Diabetes Diet Cookbook by The Editors of Prevention

Author:The Editors of Prevention
Language: eng
Format: epub
Publisher: Rodale
Published: 2012-04-25T16:00:00+00:00

GREEN SPLIT PEA SOUP

For a snack, lunch, or light dinner, keep this hearty soup on hand in individual-serving containers in the freezer. It’s low in fat and filled with nutrients and fiber.

Preparation time: 12 minutes Cooking time: 2 hours 10 minutes

* * *

1 tablespoon canola oil

½ cup chopped turnip

½ cup chopped celery

½ cup chopped onion

½ teaspoon dried thyme

2 bay leaves

1 pound green split peas

8 cups chicken or vegetable broth

¼ teaspoon salt

1 teaspoon hot-pepper sauce

1. Set a pot over medium-high heat for 1 minute. Add the oil and swirl to coat the bottom. Heat for 30 seconds. Add the turnip, celery, onion, thyme, and bay leaves. Stir. Cook, stirring occasionally, for 4 minutes, or until softened. Add the peas and broth. Bring almost to a boil.

2. Reduce the heat to medium-low. Cover partially and simmer for about 2 hours, or until the peas are very soft. Remove the bay leaves and discard.

3. In the bowl of a food processor fitted with a metal blade, in a blender, or with an immersion blender, puree the mixture until smooth. Add the salt and hot-pepper sauce. If the mixture is too thick, add water if desired.

MAKES 8 SERVINGS

Per serving: 253 calories, 41 g carbohydrate, 19 g protein, 2 g fat, 1 g saturated fat, 4 mg cholesterol, 211 mg sodium, 0 g fiber

Carbohydrate Choices: 3

Dietary Exchanges: 2½ starch, ½ vegetable, ½ meat, ½ fat

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