Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

April 11, 2017

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The fiber in split peas helps rid the body of excess cholesterol and other carcinogenic compounds.


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Lentil and Split Pea Soup with Fennel and Orange

Thanks to the split peas and lentils, this recipe is loaded with fiber!

Serves 6 or more


2 to 3 tablespoons water
1 1/2 cups diced onion
2 cups chopped fennel bulb (about 1 large bulb)
1 cup chopped parsnip
1 cup chopped carrots
1 teaspoon ground ginger
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 to 1 teaspoon fennel seed
1 1/4 teaspoons sea salt
1 cup dried yellow split peas, rinsed and drained
1 cup dried red lentils, rinsed and drained
5 cups water
2 dried bay leaves
1/2 cup freshly squeezed orange juice


In a large soup pot over medium heat, combine 2 tablespoons water, onion, chopped fennel, parsnip, carrots, ginger, paprika, oregano, rosemary, fennel seed, and salt and stir to combine. Cover and cook for 8 to 10 minutes, until onions soften; stir occasionally and add an extra splash of water if sticking.

Add the split peas and lentils to the pot along with the 5 cups water and bay leaves. Stir to combine. Increase the heat and bring to a boil. Reduce the heat to low, cover, and simmer for 50 to 60 minutes (or a little longer), until the split peas and lentils are completely softened. Remove and discard the bay leaves. Stir in the orange juice and season with additional salt and pepper if desired.

Source: The Cheese Trap, by Neal Barnard, M.D.; recipe by Dreena Burton, chef, founder of

Per serving (1/6 of recipe): Calories: 258; Protein: 16 g; Carbohydrate: 49 g; Sugar: 7 g; Total Fat: 1 g; Calories from Fat: 3%; Fiber: 17 g; Sodium: 529 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

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Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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