Moroccan Lentil Soup with Mustard Greens
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.
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)