Moroccan Lentil Soup with Mustard Greens

  • Lentil soup is one of the easiest soups to make in a slow cooker, yet all too often it turns into a hodgepodge of lentils, canned tomatoes, and whatever assortment of vegetables happens to be available. This recipe, from "Healthy Slow Cooker Revolution," uses French green and brown lentils that retain their texture, shape and flavor through the long simmer.

    Lentil soup is one of the easiest soups to make in a slow cooker, yet all too often it turns into a hodgepodge of lentils, canned tomatoes, and whatever assortment of vegetables happens to be available. This recipe, from "Healthy Slow Cooker Revolution," uses French green and brown lentils that retain their texture, shape and flavor through the long simmer. Courtesy of America's Test Kitchen

 
Posted1/20/2015 5:30 AM

1 onion, chopped fine

2 garlic cloves, minced

                                                                                                                                                                                                                       
 

1 teaspoon canola oil

1 teaspoon garam masala

¾ teaspoon ground coriander

⅛ teaspoon cayenne pepper

8 cups vegetable broth

1 cup French green lentils, picked over and rinsed

Salt and pepper

12 ounces mustard greens, stemmed and sliced ½ inch thick

4 ounces pitted dates, chopped (¾ cup)

½ cup 2 percent Greek yogurt

¼ cup chopped fresh parsley

1 tablespoon lemon juice

Microwave onion, garlic, oil, garam masala, coriander and cayenne in bowl, stirring occasionally, until onion is softened, about 5 minutes; transfer to 4-quart to 7-quart slow cooker. Stir in broth, lentils and ¼ teaspoon salt. Cover and cook until lentils are tender, 7 to 9 hours on LOW or 4 to 6 hours on HIGH.

Stir mustard greens and dates into soup, cover, and cook on high until greens are tender, 20-30 minutes. Season with salt and pepper to taste.

Combine yogurt, parsley, lemon juice, and ⅛ teaspoon pepper in bowl. Season with salt and pepper to taste. Top individual portions of soup with yogurt mixture before serving.

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Serves six.

Nutrition values per serving: 210 calories, 2 g fat (0 saturated), 42 g carbohydrates, 8 g fiber, 10 g protein, 0 cholesterol, 1110 mg sodium.

SaltSense: Using low-sodium broth reduces sodium per serving to 290 mg.

"Healthy Slow Cooker Revolution" America's Test Kitchen (2015)

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