Low-Calorie • Vegetarian • Gluten-free

Active30 min

Total4½ hrs (high)/ 8½ hrs (low)

Moroccan Lentil Soup

A long cooking time allows the spices to work their way into the lentils and vegetables, creating a fragrant soup. If you make it ahead, the flavors will have more time to develop.

Equipment: 5- to 6-quart slow cooker

• 2 cups chopped onions
• 2 cups chopped carrots
• 4 cloves garlic, minced
• 2 teaspoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground pepper
• 6 cups vegetable broth or reduced-sodium chicken broth
• 2 cups water
• 3 cups chopped cauliflower
• 1¾ cups French green lentils or brown lentils
• 1 28-ounce can diced tomatoes
• 2 tablespoons tomato paste
• 4 cups chopped fresh spinach or 10 ounces frozen chopped spinach, thawed
• ½ cup chopped fresh cilantro
• 2 tablespoons lemon juice

1. 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.

2. Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.

3. Add spinach to the slow cooker. Stir, cover and cook on High for 30 minutes.

4. Just before serving, stir in cilantro and lemon juice.

►► Prep ahead: Prep onions, carrots, garlic and cauliflower. Combine spices. Refrigerate separately for up to 1 day.

►► MAKE AHEAD: Prepare through Step 3 and refrigerate for up to 3 days or freeze for up to 6 months. To serve, reheat and stir in cilantro and lemon juice.

Serves 8: about 1⅔ cups each

Calories 228 | Fat 2g (sat 0g) | Cholesterol 0mg | Carbs 41g | Total sugars 10g (added 0g) | Protein 14g | Fiber 14g | Sodium 694mg | Potassium 1,058mg.

Nutrition bonus: Vitamin A (150% daily value) | Folate & Vitamin C (70% dv) | Iron (21% dv).