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.

Yield: Makes 8 cups (serving size: 1 cup)
Recipe from Southern Living

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Nutritional Information

Amount per serving
  • Calories: 231
  • Calories from fat: 4%
  • Fat: 0.9g
  • Saturated fat: 0.1g
  • Monounsaturated fat: 0.2g
  • Polyunsaturated fat: 0.4g
  • Protein: 15g
  • Carbohydrate: 40g
  • Fiber: 6.8g
  • Cholesterol: 0.0mg
  • Iron: 4.2mg
  • Sodium: 196mg
  • Calcium: 72mg

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

Preparation

  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.
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