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  1. Recipe

  2. Lunch

Lentil and Split Pea Soup with Fennel and Orange

6 servings

Source: The Cheese Trap, by Neal Barnard, M.D.; recipe by Dreena Burton, chef, founder of plantpoweredkitchen.com

Thanks to the split peas and lentils, this recipe is loaded with fiber! Serve with whole grain toast or crackers.

About the Recipe

258 Calories · 16 g Protein · 17 g Fiber

Ingredients

Makes 6 Servings

  • water (2 tbsp.)
  • diced onion (1 1/2 cups)
  • chopped fennel bulb (2 cups or 1 large bulb)
  • chopped parsnip (1 cup)
  • chopped carrots (1 cup)
  • ground ginger (1 tsp.)
  • paprika (1 tsp.)
  • dried oregano (1 tsp.)
  • dried rosemary (1 tsp.)
  • fennel seed (1 tsp.)
  • sea salt (1 1/4 tsp.)
  • dried yellow split peas, rinsed and drained (1 cup)
  • dried red lentils, rinsed and drained (1 cup)
  • water (5 cups)
  • dried bay leaves (2 )
  • freshly squeezed orange juice (1/2 cup)

Directions

  1. 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. 



  2. Cover and cook for 8 to 10 minutes, until onions soften; stir occasionally and add an extra splash of water if sticking.



  3. Add the split peas and lentils to the pot along with the 5 cups water and the bay leaves.



  4. Stir to combine. Increase the heat and bring to a boil. 



  5. 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.



  6. Remove and discard the bay leaves. 



  7. Stir in the orange juice and season with additional salt and pepper if desired.



Nutrition Facts

Per serving (1/6 of recipe)

Calories: 258
Protein: 16 g
Carbohydrate: 49 g
Sugar: 7 g
Total Fat: 1 g
     Calories from Fat: 3%
Fiber: 17 g
Sodium: 529 mg

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