Slow-Cooker Creamy Lentil Soup Freezer Pack

Slow-Cooker Creamy Lentil Soup Freezer Pack

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From: EatingWell.com, September 2018

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 cup green or brown lentils, picked over and rinsed
  • 1 cup chopped onions
  • 1 cup diced carrots
  • 2 tablespoons finely chopped fresh garlic
  • 2 teaspoons ground coriander
  • 2 bay leaves
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon ground pepper
  • ¼ teaspoon cayenne pepper
  • 4 cups low-sodium chicken or vegetable broth
  • 2 cups coarsely chopped spinach
  • 1 (15 ounce) can diced tomatoes
  • ⅔ cup light coconut milk
  • ¼ cup chopped fresh parsley
  • 1 tablespoon white-wine vinegar
  • ½ teaspoon salt

Preparation

  • Prep

  • Ready In

  1. Combine lentils, onions, carrots, garlic, coriander, bay leaves, cumin, oregano, ground pepper and cayenne in in a sealable plastic bag. Seal the bag, transfer to the freezer and freeze for up to 6 months.
  2. When ready to cook the soup, pour contents of bag into a 6-quart slow-cooker. Add broth. Cover and cook on High for 4 hours or Low for 8 hours.
  3. Discard bay leaves. Transfer half of the soup to a standard 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. When the soup is ready, refrigerate for up to 4 days or freeze for up to 4 months. Reheat before serving.

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 320 calories; 6 g fat(3 g sat); 15 g fiber; 46 g carbohydrates; 20 g protein; 301 mcg folate; 0 cholesterol; 9 g sugars; 0 g added sugars; 7,760 IU vitamin A; 33 mg vitamin C; 111 mg calcium; 7 mg iron; 619 mg sodium; 1,000 mg potassium
  • Nutrition Bonus: Vitamin A (155% daily value), Folate (75% dv), Vitamin C (55% dv), Iron (39% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2½ vegetable, 2 lean protein, 2 starch, ½ fat

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