Oven-Baked Split Pea-and-Lentil Soup

Vegetarian
Gluten Free
Very Healthy
Health score
66%
Oven-Baked Split Pea-and-Lentil Soup
45 min.
8
216kcal

Suggestions

Ingredients

  •  bay leaves 
  •  carrots sliced
  • rib celery sliced
  • 0.3 cup cucumber chopped
  • cup lentils dried
  • 64 ounce chicken broth fat-free low-sodium
  • 0.3 cup yogurt plain fat-free
  • 1.5 teaspoons ground cumin 
  •  onions chopped
  • teaspoon pepper 
  • medium size bell peppers red seeded chopped
  • 0.5 teaspoon salt 
  • cup peas dried split

Equipment

  • oven
  • dutch oven

Directions

  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.
  3. Remove and discard bay leaves.
  4. Serve with yogurt and cucumber.

Nutrition Facts

Calories216kcal
Protein26.81%
Fat4.98%
Carbs68.21%

Properties

Glycemic Index
26.8
Glycemic Load
3.7
Inflammation Score
-10
Nutrition Score
24.885652231134%

Flavonoids

Catechin
0.08mg
Apigenin
0.02mg
Luteolin
0.23mg
Isorhamnetin
1.38mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
5.72mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:215.97kcal
10.8%
Fat:1.23g
1.89%
Saturated Fat:0.14g
0.85%
Carbohydrates:37.92g
12.64%
Net Carbohydrates:22.23g
8.08%
Sugar:7.32g
8.13%
Cholesterol:0.15mg
0.05%
Sodium:1108.47mg
48.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.9g
29.81%
Vitamin A:6086.85IU
121.74%
Fiber:15.69g
62.77%
Vitamin C:43.67mg
52.94%
Folate:211.21µg
52.8%
Manganese:0.85mg
42.49%
Vitamin B1:0.46mg
30.71%
Phosphorus:265.01mg
26.5%
Potassium:776mg
22.17%
Iron:3.8mg
21.1%
Copper:0.42mg
21.07%
Vitamin B6:0.38mg
18.76%
Magnesium:73.69mg
18.42%
Vitamin B3:3.26mg
16.29%
Vitamin B5:1.49mg
14.94%
Zinc:2.23mg
14.88%
Vitamin B2:0.22mg
13.1%
Selenium:7.89µg
11.27%
Vitamin K:11.25µg
10.72%
Vitamin B12:0.5µg
8.34%
Calcium:75.44mg
7.54%
Vitamin E:0.83mg
5.56%
Source:My Recipes