Directions:
- Heat a large soup pot over medium heat.
- Dice onions, chop celery, chop carrots, crush garlic.
- Add oil, salt and chopped veggies to pot.
- Sweat veggies.
- While veggies are sweating, wash split peas, checking for stones or discolored peas.
- Put aside lentils and allow to drain.
- Add tomato paste to pot and boost heat to high.
- Cook tomato paste and veggies until the paste browns and smells cooked.
- Add lentils and toss to coat.
- Cover lentils with water until just barely covered.
- Add bay leaves, red pepper and thyme.
- Stir, lower heat to medium-low, and cover.
- Let cook, stirring occasionally until soft, 20-30 minutes.
- If the peas become too dry, add additional water.
- When peas are soft, mash coarsely with a large fork, or a stick blender.
- Thoroughly mix cornstarch with 1/4 cup water.
- Add cornstarch slurry to lentils and boost heat to medium-high.
- Once soup has thickened, add water if too thick, and then drop heat to low.
- If you want a creamier stew, or if the stew is too spicey, add 1/2 cup plain lowfat yogurt.
- Serve with a dollop of yogurt and/or parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 160.6 Kcal (672 kJ) | ||
| Calories from fat | 41.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.57g | 7% | |
|---|---|---|---|
| Cholesterol | 5.89mg | 2% | |
| Sodium | 1346.81mg | 56% | |
| Potassium | 446.75mg | 10% | |
| Total Carbs | 23.16g | 8% | |
| Sugars | 4.31g | 17% | |
| Dietary Fiber | 2.99g | 12% | |
| Protein | 7.74g | 15% | |
| Vitamin C | 7.5mg | 13% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 2.5mg | 14% | |
| Calcium | 101.8mg | 10% | |
| Amount Per 100 g | |||
| Calories | 102.26 Kcal (428 kJ) | ||
| Calories from fat | 26.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.91g | 7% | |
|---|---|---|---|
| Cholesterol | 3.75mg | 2% | |
| Sodium | 857.6mg | 56% | |
| Potassium | 284.47mg | 10% | |
| Total Carbs | 14.75g | 8% | |
| Sugars | 2.74g | 17% | |
| Dietary Fiber | 1.9g | 12% | |
| Protein | 4.93g | 15% | |
| Vitamin C | 4.8mg | 13% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.6mg | 14% | |
| Calcium | 64.8mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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