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.
- 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
- Step 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.
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.
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.
Serving Size: 1 3/4 cups Per Serving: 320 calories; protein 20.4g; carbohydrates 46g; dietary fiber 14.7g; sugars 8.6g; fat 5.8g; saturated fat 2.5g; vitamin a iu 7759.8IU; vitamin c 33.5mg; folate 301mcg; calcium 111.5mg; iron 7mg; magnesium 76.4mg; potassium 999.7mg; sodium 618.7mg; thiamin 0.3mg. Exchanges:
2 1/2 vegetable, 2 lean protein, 2 starch, 1/2 fat