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–+ servings
Protein Packed Black Bean and Lentil Soup

Protein Packed Black Bean and Lentil Soup for Cozy Nights

Enjoy a hearty, nutrient-dense Protein Packed Black Bean and Lentil Soup that's perfect for chilly nights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Extra Virgin Olive Oil Substitute with vegetable broth for an oil-free option.
  • 2 cloves Garlic Minced; fresh preferred.
  • 1 Yellow Onion Diced small; substitute with leeks or shallots.
  • 2 Carrots Peeled and diced small; bell peppers or sweet potatoes are alternatives.
  • 15 ounces Diced Tomatoes Canned; can use fresh tomatoes or tomato puree.
For the Protein
  • 1 cup Dried Lentils Primary source of protein.
  • 15 ounces Black Beans Canned and drained; can substitute with cooked dried black beans.
For the Seasoning
  • 1 teaspoon Chili Powder Adjust based on heat preference.
  • 1/2 teaspoon Cumin Can replace with coriander.
  • 1/2 teaspoon Black Pepper Freshly ground for best flavor.
  • 1/2 teaspoon Kosher Salt Adjust for dietary needs.
  • 1/2 teaspoon Crushed Red Pepper Omit for a milder soup.
For the Liquid
  • 4 cups Vegetable Broth Homemade preferred for flavor.

Equipment

  • large pot

Method
 

Cooking Instructions
  1. In a large pot, heat 2 tablespoons of extra virgin olive oil over medium heat. Add 2 minced garlic cloves and sauté for about 1 minute until fragrant.
  2. Stir in 1 diced yellow onion and 2 diced carrots. Sauté for about 5 minutes until the onion becomes translucent and tender.
  3. Add 15 ounces canned diced tomatoes, 1 cup dried lentils, 15 ounces drained black beans, and the spices. Stir everything thoroughly.
  4. Pour in 4 cups of vegetable broth, cover the pot, and bring the mixture to a boil.
  5. Reduce heat to low and let it simmer for 25–30 minutes until lentils are tender.
  6. Taste and adjust the seasonings as desired. Serve hot.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 400mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 900IUVitamin C: 10mgCalcium: 60mgIron: 3mg

Notes

For best flavor, consider adding fresh cilantro or parsley as a garnish. This soup freezes beautifully for up to 3 months. Store in airtight containers.

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