![Slow-Cooker Moroccan Lentil Soup in bowls with flat bread](https://cdn.statically.io/img/www.eatingwell.com/thmb/JYlj53DH4bZyMVVRAtjfh8fUREg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/slow-cooker-moroccan-soup-a5e720af88c544b693a4ced72f46bead.jpg)
Ingredients
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2 cups chopped onions
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2 cups chopped carrots
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4 cloves garlic, minced
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2 teaspoons extra-virgin olive oil
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1 teaspoon ground cumin
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1 teaspoon ground coriander
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1 teaspoon ground turmeric
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¼ teaspoon ground cinnamon
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¼ teaspoon ground pepper
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6 cups vegetable broth or reduced-sodium chicken broth
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2 cups water
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3 cups chopped cauliflower
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1 ¾ cups dried green lentils
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1 (28 ounce) can diced tomatoes
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2 tablespoons tomato paste
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4 cups chopped fresh spinach or one (10 ounce) package frozen chopped spinach, thawed
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½ cup chopped fresh cilantro
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2 tablespoons lemon juice
Directions
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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.
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Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.
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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
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.