{"id":9605,"date":"2021-04-06T02:00:08","date_gmt":"2021-04-06T02:00:08","guid":{"rendered":"https:\/\/yourlifeassist.co.za\/sunint\/1041-perfect-pea-soup1b83-3\/"},"modified":"2021-04-07T07:46:30","modified_gmt":"2021-04-07T07:46:30","slug":"1041-perfect-pea-soup1b83-3","status":"publish","type":"post","link":"https:\/\/yourlifeassist.co.za\/sunint\/1041-perfect-pea-soup1b83-3\/","title":{"rendered":"Perfect pea soup"},"content":{"rendered":"
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Serves 4 (250 ml each)<\/p>\n

Ingredients<\/strong><\/p>\n

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    • 5ml oil, olive or canola (1t)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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        • 1 large onion, peeled and chopped<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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            • 200g\u00a0 baby gem squash (1 punnet)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                • 1 large potato, peeled and cubed<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                    • 10 ml\u00a0chicken stock powder (2t) dissolved in<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                        • 375ml boiling water (1\u00bd cup)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                            • 250ml green peas, fresh, frozen or canned, drained (1 cup)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                • 1 tin low fat evaporated milk (380g)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                    • Pinch of nutmeg<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                        • Black pepper to taste<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                            • 15ml fresh parsley, chopped (1T)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                • Optional: 4 rashers back bacon, lower fat, lower sodium, fat removed, chopped<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

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                                                  Method<\/strong><\/p>\n

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                                                  1. \n
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                                                    1. Heat the oil in a saucepan and fry the onion until transparent.<\/li>\n
                                                    2. Add the bacon and stir-fry for another 2 minutes.<\/li>\n
                                                    3. Cube the gem squash. Add the potato and prepared chicken stock.<\/li>\n
                                                    4. Cover and cook on low for 20 – 30 minutes, or until soft.<\/li>\n
                                                    5. Add the peas, cover and cook until the peas are heated through.<\/li>\n
                                                    6. Liquidise all the ingredients and return to the saucepan.<\/li>\n
                                                    7. Add the milk, nutmeg, black pepper and parsley. Gently cook over low heat until heated through (about 1 minute).<\/li>\n
                                                    8. Serve with 1 fruit or a fruit based pudding to make a balanced meal that contains enough vegetables and fruit.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                                                      Nutritional information<\/strong><\/p>\n

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                                                        • GI Low (45)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                            • Carbohydrates 27g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                • Protein 15g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                    • Fat 7g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                        • Saturated fat 2g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                            • Cholesterol 25.6mg<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                                • Sodium 400mg<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                                    • Fibre 5 g kJ 1069<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
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                                                                                        • Glycaemic load 12<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                           <\/p>\n

                                                                                          One serving is equivalent to 1 starch + 1 low fat dairy + 1 lean protein + 1 vegetable<\/p>\n

                                                                                          Dieticians’ note<\/strong><\/em><\/p>\n

                                                                                          In this recipe, the high GI potato is offset by the low GI green peas and evaporated milk.<\/em><\/p>\n

                                                                                          Using low fat evaporated milk in soups and sauces is a tasty way to add “creaminess” without the fat of cream.<\/em><\/p>\n

                                                                                           <\/p>\n

                                                                                          Source<\/strong><\/p>\n

                                                                                          Eating For Sustained Energy by Liesbet Delport and Gabi Steenkamp<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                                                                                          Serves 4 (250 ml each) Ingredients 5ml oil, olive or […]<\/p>\n","protected":false},"author":1,"featured_media":9606,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,49],"tags":[],"class_list":["post-9605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-nutrition","category-lifestyle-recipes"],"_links":{"self":[{"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/posts\/9605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/comments?post=9605"}],"version-history":[{"count":0,"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/posts\/9605\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/media\/9606"}],"wp:attachment":[{"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/media?parent=9605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/categories?post=9605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yourlifeassist.co.za\/sunint\/wp-json\/wp\/v2\/tags?post=9605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}