Smoky Slow-Cooker Lentil-Vegetable Soup

Forgive the major delay in posting. As much as I’d like to blame the 4 feet of snow we received last month, my kids’ school vacation week, the laundry, the dog, or the constant fire-tending, I’m just going to (wo)man up and accept responsibility. Instead of typing, I was watching season 2 of Game of Thrones. Instead of photographing elaborate dinners, I was drinking wine. And when I could have been chained to the oven, I was out roller skating. I cannot say it won’t happen again (I’m just being honest) but I will at least pretend to be sorry for keeping you waiting so long. Hopefully when you taste this soup, all the bad feelings you’ve been harboring will wash away magically like the dirt on my car when it rains.

SO. Are you READY FOR SOME FLAVOR???????

So much flavor, SO MUCH FLAVOR !!! I know I say this all the time, but dagnabbit I mean it. As with other recent slow cooker favorites, I used V8 Low Sodium Vegetable Juice in lieu of broth. If you have not tried this, oh please, will you do so now? I mean, it is SO GOOD. Even my daughter (the picky one) LOVES IT. You may not fully appreciate the weight of that statement, but if you knew her in real life you really really would. Tomato-rich, thick and absolutely delicious, the V8 adds a ton of flavor without salt and at 140 mg sodium per cup is comparable to most commercial low sodium vegetable broths. BONUS! The V8 is so flavorful, you can “stretch” the soup base further with water instead of additional broth, making the soup lower in sodium without sacrificing any flavor. Trust me. TRY IT. YOU WILL LOVE IT.

I used fresh baby spinach because it’s what I had on hand, but you can of course use regular (adult) spinach leaves, chopped, without stems.

ONE LAST NOTE! Adding the liquid smoke just before serving keeps the smoky flavor at the forefront and REALLY makes this soup, so don’t be lazy and toss it in at the start. I mean it.

Recipe adapted from Robin Robertson’s Fresh From the Vegan Slow Cooker.

Yields 8 servings

SODIUM CONTENT: 210 mg per serving

INGREDIENTS

1 large onion, diced
3 medium carrots, diced
2 medium stalks celery, diced
3 large cloves garlic, minced (more if you love it)
1 c. dried lentils, rinsed
1 c. frozen edamame
1 c. fresh or frozen corn kernels
10 oz. fresh baby spinach
1-14.5 oz. can no-salt-added diced tomatoes, with juice
6 c. low-sodium vegetable juice (or broth)
2 c. water
1 T. low-sodium soy sauce
1 t. dried basil
1 t. salt-free all-purpose seasoning
1/2 t. dried thyme
1/4 t. freshly ground black pepper
1/2 t. liquid smoke

DIRECTIONS

Place all of the ingredients – EXCEPT LIQUID SMOKE – into the slow cooker and stir well to combine. May be a bit bulky because of the spinach at first. Just do your best. Cover the slow cooker and set to Low for 6-8 hours or High for 4-5 hours, stirring occasionally if possible. Cook until veggies and lentils are tender. Just before serving, stir in the liquid smoke. Then GET SLURPING! SOoooo GOOD!

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11 Responses to Smoky Slow-Cooker Lentil-Vegetable Soup

  1. Linda says:

    Sounds perfect. Well worth the wait!

  2. Kelly says:

    Going to cook this up for my Mom this weekend! Thank you so much for all of the recipes and ideas. Love going no/low sodium!!!!

  3. Pingback: Fresh from the Vegan Slow Cooker in the News ยป Harvard Common Press

  4. Mary Sheehan says:

    I found you site though Dick Logue. For the tip on Low Sodium Garden Patach at TJ. I have CHF always looking for new ideas.

  5. Nancy H says:

    I just joined your blog a few days ago. Thought I would make this soup today and WOW! It was just fantastic! Looking forward to future posts!

  6. lynn chen says:

    just realized i haven’t used the slow cooker all winter – and now it’s spring! i guess it’s not too late – this recipe looks delicious. thanks!

  7. Christy says:

    Thanks so much, everyone. ENJOY! :)

  8. Sam says:

    I’ve just learned I need to drastically reduce my sodium intake. So glad I found your website! I’m new to all this, so my question is (regarding your Smoky Slow Cooker Lentil Vegetable Soup recipe), what are examples of “salt-free all purpose seasoning” that you would use in this recipe??

    • Christy says:

      Hi Sam! You can really use whichever salt-free seasoning blend you like best. My absolute favorite is Benson’s Table Tasty (which can be purchased online) but any will work fine. Mrs.Dash and McCormick’s Perfect Pinch are sold in most supermarkets and are a great place to start. I suggest buying several salt-free blends and trying them in different recipes to see which you like best. If you don’t mind buying online, I wholeheartedly recommend Benson’s though. It truly is the best!! Good luck to you! Christy

      • Sam says:

        I took your advice and collected 4 or 5 salt-free blends, but then I bought Bensons Table Tasty online and Wow – its now my favorite too for vegetables and vegetable soup too! Thanks much for the info.
        By the way, your Smoky Slow Cooker Lentil-Vegetable Soup has become our go to recipe when we have a bunch of vegetables either getting old in the refrig or left over vegetables. This wonderful recipe seems to work with whatever we have on hand (and the low sodium V8 is a stroke of genius!).

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