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Pea Soup – Vegetarian Cooking For Diabetics

Pea Soup - Vegetarian Cooking for Diabetics recipe image
This comforting pea soup is a staple of diabetic-friendly cooking, offering a perfect balance of complex carbohydrates and protein. The combination of dried split peas and raw barley creates a thick, velvety texture without the need for heavy creams. Aromatic vegetables like onions, carrots, celery, and potato add natural sweetness and depth, while shredded cabbage provides a subtle crunch and extra nutrients. This simple, one-pot meal is incredibly versatile and holds its flavor well, making it an excellent choice for meal prep. It&# 226;ÂÂs warm, nourishing, and designed to keep blood sugar levels stable while delivering a robust, home-style taste that feels like a hug in a bowl.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 156.0
Dietary: Diabetic, Gluten-free, Vegan, Vegetarian
Description
This comforting pea soup is a staple of diabetic-friendly cooking, offering a perfect balance of complex carbohydrates and protein. The combination of dried split peas and raw barley creates a thick, velvety texture without the need for heavy creams. Aromatic vegetables like onions, carrots, celery, and potato add natural sweetness and depth, while shredded cabbage provides a subtle crunch and extra nutrients. This simple, one-pot meal is incredibly versatile and holds its flavor well, making it an excellent choice for meal prep. It&# 226;ÂÂs warm, nourishing, and designed to keep blood sugar levels stable while delivering a robust, home-style taste that feels like a hug in a bowl.
Ingredients
  • 1/2 cup Split peas, dried
  • 1/4 cup Barley, raw
  • 6 cup Water
  • 1 cup Potato; diced
  • 1 cup Onions; chopped
  • 1 cup Cabbage; shredded
  • 1 Celery Stalk; diced
  • 1 cup Carrots; diced
Directions
  1. 1
    Rinse the dried split peas and barley under cold water, then place them in a large pot.
  2. 2
    Add 6 cups of water to the pot with the peas and barley.
  3. 3
    Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for 1 hour until the barley is tender and peas begin to break down.
  4. 4
    Add the diced potatoes, chopped onions, diced celery, diced carrots, and shredded cabbage to the pot.
  5. 5
    Cover the pot and continue to simmer for another 30 minutes, or until all vegetables are tender and the soup has thickened.
  6. 6
    Season with salt and pepper to taste before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 156.0kcal
% Daily Value *
Total Fat 0.5g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 69.2mg3%
Total Carbohydrate 34.4g12%
Dietary Fiber 8.2g33%
Sugars 9.9g
Protein 5.3g11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For added flavor, consider adding a bay leaf, a pinch of dried basil, or tarragon during the simmering process. Remove the bay leaf before serving.

This soup thickens significantly as it cools. If reheating, you may need to add a splash of water or vegetable broth to reach your desired consistency.

To make this recipe gluten-free, substitute the barley with an equal amount of quinoa or omit it entirely for a thicker pea soup.

Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup also freezes well for up to 3 months.

Keywords: split peas, barley, vegetarian, diabetic friendly, low glycemic, high fiber, comfort food, one pot meal, meal prep, healthy soup, vegan, gluten free option, warm, hearty, budget friendly, winter recipe, cabbage, carrots, onions, celery
Read it online: https://www.chefs-mate.com/recipe/pea-soup-vegetarian-cooking-for-diabetics/