Slow-Cooker Creamy Lentil Soup Freezer Pack

4.8

(12)

12 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.

Lauren Grant

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

25 mins

Additional Time:

4 hrs

Total Time:

4 hrs 25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

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

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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.

Originally appeared: EatingWell.com, September 2018

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.

Slow-Cooker Creamy Lentil Soup Freezer Pack

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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