Protein from split peas, chickpeas, peanut butter, and red lentils. Low-carb from yams. Sooo yummy, nutritious, and cheap. This makes a large batch, but just try to have some left for the freezer. A winner!




  • Place split peas in a large container and cover with several inches of cool water; let soak for 1 hour.

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  • Combine drained split peas, yams, onions, and red lentils in a large pot. Pour in enough water to cover by 1 inch. Stir in garlic and ginger. Bring to a boil; skim foam off the top with a slotted spoon. Simmer until yams are very tender, about 1 hour 30 minutes.

  • Mash split peas, yams, and lentils with a potato masher. Stir peanut butter, lemon juice, and soy sauce into the soup. Add chickpeas and frozen spinach; cook until warmed through, 8 to 10 minutes. Season with salt.

Cook's Note:

Substitute vegetable broth for the water in step 2 if desired.

Nutrition Facts

776.27 calories; 32.24 g protein; 143.97 g carbohydrates; 10.46 g fat; 0 mg cholesterol; 587.24 mg sodium.Full Nutrition