Lentil and Split Pea Soup with Fennel and Orange
Support The Physicians Committee’s $300,000 Matching Gift Challenge
Your year-end gift to PCRM will be DOUBLED! Help fund research and spread our message of preventive medicine and ethical research.Donate Now
Thanks to the split peas and lentils, this recipe is loaded with fiber! Serve with whole grain toast or crackers.
258 Calories · 16 g Protein · 17 g Fiber
Makes 6 Servings
In a large soup pot over medium heat, combine 2 tablespoons water, onion, chopped fennel, parsnip, carrots, ginger, paprika, oregano, rosemary, fennel seed, and salt and stir to combine.
Cover and cook for 8 to 10 minutes, until onions soften; stir occasionally and add an extra splash of water if sticking.
Add the split peas and lentils to the pot along with the 5 cups water and the bay leaves.
Stir to combine. Increase the heat and bring to a boil.
Reduce the heat to low, cover and simmer for 50 to 60 minutes (or a little longer), until the split peas and lentils are completely softened.
Remove and discard the bay leaves.
Stir in the orange juice and season with additional salt and pepper if desired.
Per serving (1/6 of recipe)
Protein: 16 g
Carbohydrate: 49 g
Sugar: 7 g
Total Fat: 1 g
Calories from Fat: 3%
Fiber: 17 g
Sodium: 529 mg