Slow-Cooker Moroccan Lentil Soup
From EatingWell: January/February 2013
Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. Make it a day ahead if you can—this easy slow cooker/crock pot recipe variation makes it a cinch to get the soup cooking while you do other things.
- 2 cups chopped onions
- 2 cups chopped carrots
- 4 cloves garlic, minced
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground pepper
- 6 cups vegetable broth or reduced-sodium chicken broth
- 2 cups water
- 3 cups chopped cauliflower
- 1 3/4 cups lentils
- 1 28-ounce can diced tomatoes
- 2 tablespoons tomato paste
- 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
- 1/2 cup chopped fresh cilantro
- 2 tablespoons lemon juice
- Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker. Add broth, water, cauliflower, lentils, tomatoes and tomato paste and stir until well combined.
- Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.
- During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro and lemon juice.
Tips & Notes
- Make Ahead Tip: Stir in spinach (Step 3), cover and refrigerate for up to 3 days or freeze for up to 6 months. Stir in cilantro and lemon juice just before serving. Equipment: 5- to 6-quart slow cooker
- For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Per serving: 152 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 28 g carbohydrates; 0 g added sugars; 9 g protein; 9 g fiber; 618 mg sodium; 681 mg potassium.
Nutrition Bonus: Vitamin A (96% daily value), Folate (47% dv), Vitamin C (42% dv), Iron (23% dv), Potassium (20% dv).
Exchanges: 1 starch, 2 vegetable, 1/2 lean meat
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- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Preparation/ Technique
- Slow cooker/Crockpot
- January/February 2013