Slow-Cooker Creamy Lentil Soup Freezer Pack

• परोसना: 4 servings
• सक्रिय समय: 25 minutes
• कुल समय: 4 hours 25 minutes

सामग्री

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

निर्देश

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.

पोषण

• कैलोरीज़: 320 kcal
• कुल वसा: 6 g
• संतृप्त वसा: 3 g
• असंतृप्त वसा: 0 g
• सोडियम: 619 mg
• कुल कार्बोहाइड्रेट: 46 g
• आहार फाइबर: 15 g
• कुल शर्करा: 9 g
• प्रोटीन: 20 g