Oven-Baked Split Pea-and-Lentil Soup

This hearty one-dish meal is not only delicious but is also high in iron as well as soluble fiber.


Makes 8 cups (serving size: 1 cup)

Recipe from

Southern Living

Nutritional Information

Calories 231
Caloriesfromfat 4 %
Fat 0.9 g
Satfat 0.1 g
Monofat 0.2 g
Polyfat 0.4 g
Protein 15 g
Carbohydrate 40 g
Fiber 6.8 g
Cholesterol 0.0 mg
Iron 4.2 mg
Sodium 196 mg
Calcium 72 mg


2 (32-ounce) containers low-sodium fat-free chicken broth
1 cup dried split peas
1 cup dried lentils
4 carrots, sliced
4 celery ribs, sliced
2 medium-size red bell peppers, seeded and chopped
2 onions, chopped
2 bay leaves
1/2 teaspoon salt
1 1/2 teaspoons ground cumin
1 teaspoon pepper
1/4 cup plain fat-free yogurt
1/4 cup chopped cucumber


Combine first 11 ingredients in an ovenproof Dutch oven.

Bake, covered, at 350° for 2 hours or until peas and lentils are tender. Remove and discard bay leaves. Serve with yogurt and cucumber.

December 2000
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