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Healthy Swaps
The Ultimate Guide to Having Your Cake and Eating It Too (continued)


Easy Split Pea Soup

When it’s cold outside, sometimes there’s nothing better than a steaming crock of chowder, bisque, or any creamy, rich soup. Cream-style corn and corn chowder are right up there with mashed potatoes when it comes to winter comfort foods. However, on the health meter and in terms of glycemic impact, many of these comforting choices rank pretty low. A somewhat old fashioned, off-the-beaten-track, healthy alternative? Split pea.

Split peas are relatively low in carbohydrates and have a lower glycemic index than some other legumes, and because they are quick cooking and have the consistency of some favorite American comfort foods, split pea soup makes for a great meal on a chilly day. Add 2 quarts of cold water to 2 ¼ cups of well-rinsed split peas. Let soak overnight, or just simmer for 2 minutes and soak for an hour. Then, bring to a boil, turn down the heat, and simmer covered for about an hour and a half. Add seasonings (salt, fresh pepper, nutmeg) and diced vegetables, such as onion, celery, carrots, leeks, and cook uncovered until veggies are tender.



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Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08