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!


Recipe Summary

25 mins
1 hr 43 mins
1 hr
3 hrs 8 mins
8 servings


Original recipe yields 8 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


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

  • 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 calories; protein 32.2g 65% DV; carbohydrates 144g 46% DV; fat 10.5g 16% DV; cholesterolmg; sodium 587.2mg 24% DV. Full Nutrition

Reviews (1)

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1 Ratings
  • 5 star values: 0
  • 4 star values: 1
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Rating: 4 stars
I halved the recipe still ended up a large amount of soup. I also added some polish sausage and omitted the spinach didn't have that. But is tastes really good and I will be making it again. Read More