Ingredients
– 1 cup dried lentils
– 1 cup split peas
– 1 tablespoon olive oil
– 1 pound lean ground turkey (substitutes include lean ground beef, chicken, pork, sausage, or omit for vegetarian)
– 1 cup diced onion
– 1 tablespoon minced garlic
– 1/2 teaspoon coarse Kosher salt (use 1/4 teaspoon if using table salt)
– 1/2 teaspoon coarse ground black pepper
– 2 teaspoons ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon dried tarragon
– 1/2 teaspoon coriander
– 1/2 teaspoon turmeric
– 1 quart low sodium chicken bone broth or stock (use vegetable broth for vegetarian)
– 2 large carrots, peeled and diced
– 1 large russet potato, scrubbed and diced
Instructions
1-Soaking the legumes: Begin by soaking the lentils and split peas for at least 4 hours or overnight to aid digestion and reduce cooking time, then drain and rinse them thoroughly. This step ensures the legumes cook evenly and absorb flavors from the other components.
2-Cooking the meat and aromatics: Next, heat the olive oil in a large pot over medium heat and cook the ground turkey, diced onion, and minced garlic until the meat is browned and aromatic, about 5-7 minutes. Stir in the salt, pepper, and spices including cumin, smoked paprika, tarragon, coriander, and turmeric for 1 minute to release their flavors. Add the broth, carrots, potato, and drained legumes to the pot, then bring everything to a boil.
3-Cooking and Finishing Touches: Reduce the heat to low and simmer covered for 35-45 minutes, stirring occasionally, until the lentils, split peas, and vegetables are tender. If the soup is too thick, adjust the consistency with a bit of water. For a creamier texture, blend about 2 cups of the soup and stir it back into the pot before serving with crusty bread and optional toppings like roasted edamame or pumpkin seeds.
Last Step:
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๐ฟ Soaking lentils and peas improves digestibility and reduces cooking time.
๐ฅฃ Blend part of the soup for a creamier texture without losing the hearty feel.
โ๏ธ Store leftovers in the refrigerator up to 1 week or freeze for 3-6 months for convenience.
- Prep Time: 15 minutes
- Soaking Time: 4 hours
- Cook Time: 45 minutes
- Category: Soup
- Method: Simmering
- Cuisine: American
- Diet: High-Protein, Gluten-Free Option
Nutrition
- Serving Size: 1 cup
- Calories: 280 kcal
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 15 g
- Protein: 30 g
- Cholesterol: 70 mg
