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Oven-Baked Split Pea-and-Lentil Soup

Yield Makes 8 cups (serving size: 1 cup)
This hearty one-dish meal is not only delicious but is also high in iron as well as soluble fiber.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Combine first 11 ingredients in an ovenproof Dutch oven.

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