Main Dishes March 24, 2014
Calories
336
Sodium
646mg
26% DV
Fat
18g
27% DV
Protein
16g
32% DV
Carbs
53g
18% DV
Fiber
8g
34% DV
Split Pea Rice
2853
Split pea and rice plus some veggies make a healthy and fulfilling meal.
2
½ cup cooked wild rice
2 cup water
2 cloves
½ onion
1 tablespoon olive oil
1 medium carrot, roughly chopped
1 celery stick, roughly chopped
2 garlic cloves, peeled.
½ cup split pea
2 tablespoon chopped green onion
2 cup water
2 cloves
½ onion
1 tablespoon olive oil
1 medium carrot, roughly chopped
1 celery stick, roughly chopped
2 garlic cloves, peeled.
½ cup split pea
2 tablespoon chopped green onion
Insert cloves into the onion.
Heat olive oil in a large pan.
Add onion, carrot, celery and garlic, sauté for 3 minutes.
Add split pea and sauté for 1 minute.
Add 2 cups of water and boil. Turn down the heat and simmer for about 45 minutes, until the peas become soft. Add more water if content of the pot is becoming dry, so the bottom doesn’t get burned. Cook longer if you want the peas to become really soft.
Remove pan from heat. Discard onion, carrot, celery and garlic. (If you want to keep them, chop them more finely and mix in with the rice.)
Add wild rice into the split pea soup and stir.
Simmer the split pea rice until liquid is absorbed, about 5 minutes.
Sprinkle with chopped green onion and serve.
Nutritions
Calories
336
Sodium
646mg
26% DV
Fat
18g
27% DV
Protein
16g
32% DV
Carbs
53g
18% DV
Fiber
8g
34% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 4g 22%
Polysaturated Fat 4g 29%
Monosaturated Fat 8g 55%
Cholesterol 12mg 4%
Sodium 646mg 26%
Potassium 371mg 10%
Protein 16g 32%
% DAILY VALUE*
Total Carbohydrate
Fiber 8g 34%
Sugar 5g 11%
Vitamin A 2835IU 56%
Vitamin B6 3mg 199%
Vitamin C 11mg 19%
Calcium 77mg 7%
Iron 4mg 23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.