Prep the ingredients for this soup months in advance for a total hands-off meal that's ready when you are. Vegetarian lentils and vegan coconut milk make this soup creamy and pack in plenty of plant-based protein and a hearty amount of fiber. To keep it vegan, opt for vegetable broth instead of chicken broth.

Lauren Grant
Source:, September 2018


Recipe Summary

25 mins
4 hrs 25 mins


Ingredient Checklist


Instructions Checklist
  • To prepare freezer pack: Combine lentils, onions, carrots, garlic, coriander, bay leaves, cumin, oregano, pepper and cayenne in a sealable plastic bag. Seal and freeze for up to 6 months.

  • To prepare soup: Empty the freezer bag into a 6-quart slow-cooker. Add broth. Cover and cook on High for 4 hours or Low for 8 hours.

  • Discard bay leaves. Transfer half of the soup to a blender and puree. (Use caution when blending hot liquids.) Return the pureed soup to the slow cooker and stir in spinach, tomatoes, coconut milk, parsley, vinegar and salt; heat through.


To make ahead: Prepare through Step 1 and freeze for up to 6 months. Continue with recipe. Refrigerate soup for up to 4 days or freeze for up to 4 months. Reheat before serving.

Nutrition Facts

320 calories; protein 20.4g 41% DV; carbohydrates 46g 15% DV; dietary fiber 14.7g 59% DV; sugars 8.6g; fat 5.8g 9% DV; saturated fat 2.5g 13% DV; vitamin a iu 7759.8IU 155% DV; vitamin c 33.5mg 56% DV; folate 301mcg 75% DV; calcium 111.5mg 11% DV; iron 7mg 39% DV; magnesium 76.4mg 27% DV; potassium 999.7mg 28% DV; sodium 618.7mg 25% DV; thiamin 0.3mg 29% DV.

Reviews (3)

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3 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I made this soup and I love love love it. Read More
Rating: 5 stars
I loved this soup! Lots of great flavors filling and so full of vegetables and protein. I even enjoyed eating it for lunch for the next 4 days! Read More
Rating: 5 stars
The coconut milk adds such a yummy flavor! Read More