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. Source:, September 2018

Lauren Grant


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; 5.8 g total fat; 2.5 g saturated fat; 619 mg sodium. 1000 mg potassium; 46 g carbohydrates; 14.7 g fiber; 9 g sugar; 20.4 g protein; 7760 IU vitamin a iu; 33 mg vitamin c; 301 mcg folate; 111 mg calcium; 7 mg iron; 76 mg magnesium;

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 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
The coconut milk adds such a yummy flavor! Read More