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.

Makes: 12 servings, about 1 1/4 cups each

Active Time: 30 minutes

Total Time: 4 1/2-5 1/2 hours on High or 8 1/2 to 10 1/2 hours on Low

Nutrition Profile

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Ingredients

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

Preparation

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

Nutrition

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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