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)
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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
- 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.
Oven-Baked Split Pea-and-Lentil Soup Recipe at a Glance
- COURSE: Soups/Stews
- CONVENIENCE: Entertaining
- CUISINE: American
- MAIN INGREDIENT: Vegetables
- OCCASION: Easter, New Year's
- PUBLICATION: Southern Living
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Habitant Pea Soup
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