I got this recipe from a friend at a health food store. I made a few changes until I found a version that my family loves. My husband works outdoors for long hours at a time, and this soup is hearty enough to keep him satisfied.
—Melanie MacFarlane, Bedeque, PE
Prep: 25 min. • Cook: 8 hours • Makes: 8 servings (2 3/4 qt.)
2 tsp. olive oil
1 medium onion, thinly sliced
1 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
2 cans (15 oz. each) chickpeas or garbanzo beans, rinsed and drained
1 cup dried lentils, rinsed
1 can (2 1/4 oz.) sliced ripe olives, drained
3 tsp. smoked paprika
4 cups vegetable broth
4 cans (8 oz. each) no-salt-added tomato sauce
4 cups fresh baby spinach
3/4 cup fat-free plain yogurt
1. In a small skillet, heat oil over medium-high heat. Add onion, oregano and pepper flakes; cook and stir 8-10 minutes or until onion is tender. Transfer to a 5- or 6-qt. slow cooker.
2. Add the chickpeas, lentils, olives and paprika; stir in broth and tomato sauce. Cook, covered, on low 8-10 hours or until lentils are tender. Stir in the spinach. Top servings with yogurt.
Per serving: 1 1/3 cups equals 266 cal., 4g fat (0 sat. fat), 0 chol., 712mg sodium, 45g carb. (11g sugars, 10g fiber), 14g pro.
GOES GREAT WITH
Warm up the family with bowls of this meatless stew. Serve grilled cheese sandwiches on the side.