Name: Slow-Cooker Creamy Lentil Soup Freezer Pack
Prep time: 25 min
Total time: 265 min
Ingredients: 1 cup green or brown lentils, picked over and rinsed; 1 cup chopped onions; 1 cup diced carrots; 2 tablespoons finely chopped garlic; 2 teaspoons ground coriander; 2 bay leaves; 1 teaspoon ground cumin; 1 teaspoon dried oregano; 1 teaspoon ground pepper; 0.25 teaspoon cayenne pepper; 4 cups reduced-sodium chicken broth or vegetable broth; 2 cups coarsely chopped spinach; 1 (15 ounce) can diced tomatoes; 0.66666668653488 cup light coconut milk; 0.25 cup chopped fresh parsley; 1 tablespoon white-wine vinegar; 0.5 teaspoon salt

Slow-Cooker Creamy Lentil Soup Freezer Pack

5.0

(6)

6 Reviews

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.

By Lauren Grant

Updated on January 28, 2019

Prep Time:

25 mins

Additional Time:

4 hrs

Total Time:

4 hrs 25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie High Fiber Dairy-Free Egg Free Gluten-Free Nut-Free Soy-Free Healthy Aging Healthy Immunity Healthy Pregnancy

Jump to Nutrition Facts

Ingredients

1 cup green or brown lentils, picked over and rinsed
1 cup chopped onions
1 cup diced carrots
2 tablespoons finely chopped 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 reduced-sodium chicken broth 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

Directions

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.

Tips

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 (per serving)

320	Calories
6g	Fat
46g	Carbs
20g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 3/4 cups
Calories 320
% Daily Value *
Total Carbohydrate 46g	17%
Dietary Fiber 15g	53%
Total Sugars 9g
Protein 20g	41%
Total Fat 6g	7%
Saturated Fat 3g	13%
Vitamin A 7760IU	155%
Vitamin C 34mg	37%
Folate 301mcg	75%
Sodium 619mg	27%
Calcium 112mg	9%
Iron 7mg	39%
Magnesium 76mg	18%
Potassium 1000mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.