Slow-Cooker Creamy Lentil Soup Freezer Pack


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.

Prep Time:
25 mins
Additional Time:
4 hrs
Total Time:
4 hrs 25 mins
4 servings


  • 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

  • cup light coconut milk

  • ¼ cup chopped fresh parsley

  • 1 tablespoon white-wine vinegar

  • ½ teaspoon salt


  1. 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.

  2. 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.

  3. 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 (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.

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