Slow-Cooker Spiced Lentil Soup with Vegetables

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Spices often used in Moroccan cuisine like turmeric, cumin, cinnamon and black pepper give this soup complexity and deep flavor. Make it a day ahead, if you can, to give the spices time to mingle and develop. This easy slow-cooker recipe makes it a cinch to get the soup cooking while you do other things.

Slow-Cooker Moroccan Lentil Soup in bowls with flat bread
Cook Time:
30 mins
Additional Time:
5 hrs
Total Time:
5 hrs 30 mins
Servings:
12
Yield:
12 servings, about 1 1/4 cups each

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

  • ¼ teaspoon ground cinnamon

  • ¼ teaspoon ground pepper

  • 6 cups vegetable broth or reduced-sodium chicken broth

  • 2 cups water

  • 3 cups chopped cauliflower

  • 1 ¾ cups dried green 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

  • ½ cup chopped fresh cilantro

  • 2 tablespoons lemon juice

Directions

  1. Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker (see Tip). Add broth, water, cauliflower, lentils, tomatoes and tomato paste and stir until well combined.

  2. Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.

  3. During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro and lemon juice.

Tips

To make ahead: 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

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

128 Calories
1g Fat
21g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 12
Serving Size 1 1/4 cups
Calories 128
% Daily Value *
Total Carbohydrate 21g 8%
Dietary Fiber 5g 18%
Total Sugars 6g
Protein 8g 15%
Total Fat 1g 1%
Saturated Fat 0g 1%
Vitamin A 5115IU 102%
Vitamin C 29mg 32%
Folate 45mcg 11%
Sodium 450mg 20%
Calcium 62mg 5%
Iron 3mg 14%
Magnesium 21mg 5%
Potassium 406mg 9%

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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