Slow Cooker Moroccan Lentil Soup - 28g Carbs, 9g Fiber, 0g Added Sugar
From: EatingWell - January/February 2013
Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. Make it a day ahead if you can—this easy slow cooker/crock pot recipe variation makes it a cinch to get the soup cooking while you do other things.
Nutrition Profile - -
Low calorie | High fiber | Low saturated fat | Low cholesterol | High potassium | Heart healthy | Healthy weight | Diabetes appropriate
Active Time: 30 minutes
Total Time: 4 1/2-5 1/2 hours on High or 8 1/2 to 10 1/2 hours on Low
Servings: 12
Serving Size: about 1 1/4 cups each
2 cups chopped onions
2 cups chopped carrots
4 cloves garlic, minced
2 tsp extra-virgin olive oil
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
1/4 tsp ground cinnamon
1/4 tsp ground pepper
6 cups vegetable broth OR reduced-sodium chicken broth
2 cups water
3 cups chopped cauliflower
1 3/4 cups lentils
1 (28oz can) diced tomatoes
2 Tbsp tomato paste
4 cups chopped fresh spinach OR 1 (10oz pkg) frozen chopped spinach, thawed
1/2 cup chopped fresh cilantro
2 Tbsp lemon juice
Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker. Add broth, water, cauliflower, lentils, tomatoes and tomato paste and stir until well combined.
Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.
During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro and lemon juice.
Make Ahead Tip: 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
Servings: 12
Serving Size: about 1 1/4 cups each
Nutrition per Serving: 152 Calories, 1g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 9g Protein, 28g Carbs, 9g Fiber, 0g Added Sugars, 618mg Sodium, 681mg Potassium
Nutrition Bonus: Vitamin A (96% daily value), Folate (47% dv), Vitamin C (42% dv), Iron (23% dv), Potassium (20% dv).
Exchanges: 1 starch, 2 vegetable, 1/2 lean meat
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