Slow-Cooker Creamy Lentil Soup Freezer Pack

• 份量: 4 servings
• 活動時間: 25 minutes
• 總時間: 4 hours 25 minutes

食材

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

步驟

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.

營養

• 卡路里: 320 kcal
• 總脂肪: 6 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 0 g
• 鈉: 619 mg
• 總碳水化合物: 46 g
• 膳食纖維: 15 g
• 總糖: 9 g
• 蛋白質: 20 g