Ingredients
1T oil (119c, 0k, 0p, 0f)
1# dried brown or orange lentils (526.6c, 90.9k, 41.9p, 37.3f)
1/2C yellow split peas (110c, 28k, 10p, 12f)
1C chopped carrots (52c, 12k, 1.2p, 3.6f)
1C chopped celery (16c, 3k, 1.7p, 1.6f)
1C diced white onion (51.2c, 12.8k, 1.3p, 3.6f)
2t smoked paprika (13c, 2.4k, .7p, 1.6f)
1t cumin (7.9c, .9k, .4p, .2f)
1/4t cayenne pepper
2 minced garlic (9c, 2k, .4p, .1f)
2 bay leaves
14oz halved cherry tomatoes (70c, 14k, 0p, 0f)
1t salt
1/2t black lemon pepper
4C chicken stock ( 344c, 33.88k, 24.2p, 0f )
3C miso broth (234c, 19.35k, 26.49p, 4.14f)
Dish total 1552.7c, 217.53k, 108.29p, 64.14f
10 Serving (~1C)
Per serving 155.27c, 21.75k, 10.82p, 6.41f
Directions
First gather all the ingredients and wash the vegetables, rinse the peas and lentils. Set slow cooker to high.
2) Measure out the lentils, rice, and peas. Roast cut the carrots, chop the celery, dice the garlic and onion and slice the tomatoes in half.
3) Place oil in a frying pan and cook the carrots first, then add onions, then add the garlic. Once aromatic, scrape the mixture into the preheated slow cooker.
4) Add the stock and broth to the slow cooker, along with the rest of the rice, peas, lentils, herbs and seasonings. Give a good stir to mix the ingredients and put the lid on. Cook for ~6 hours.
5) With 30 minutes left, add the tomatoes. Taste the soup and add salt and pepper as required. Remove the bay leaves. The soup should be a bit spicy-hot so if it needs a bit more hot sauce this is the time by adding more cayenne or actual hot sauce like Tabasco. If it needs more liquid add chicken broth. Mix well and cook final 30 minutes.
6) When done, taste again and season with salt and pepper if needed.
[x] Flexitarian + Omnivore
[x] Gluten free
[x] Weight Maint
[O] Keto
[x] Mediterranean
[O] Lectin Avoidance: soy, tomatoes
[O] Oxalate Avoidance: miso, tomatoes
[x] Purine Avoidance
[x] Allergies: TOMATOES, SOY
— with changes —
[x] Vegetarian + Pescatarian: replace chicken broth
[x] Vegan: replace chicken broth
Comment
Depending upon your soup preference you can add more chicken broth to increase servings or soupy quality.
Approx 2-1/3C of dry lentils are in 1# of dry lentils. 1# (~16 ounces) of dry lentils yields about 7 cups cooked. A 1/2C is considered one serving of lentils so we are at ~1C of soup per serving.