Protein Packed Black Bean and Lentil Soup Recipe

Introduction

This Protein Packed Black Bean and Lentil Soup is a hearty and nutritious meal perfect for any day. Filled with flavorful spices and wholesome ingredients, it’s both comforting and satisfying.

Ingredients

• 1 tablespoon extra virgin olive oil
• 2 garlic cloves (minced)
• 1 yellow onion (diced small)
• 2 carrots (peeled and diced small)
• 15 ounces diced tomatoes (canned)
• 1 cup dried lentils
• 15 ounces black beans (canned, drained)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon black pepper
• 1/2 teaspoon kosher salt
• 1/2 teaspoon crushed red pepper
• 4 cups vegetable broth

Instructions

1. Step 1: In a large pot, heat the olive oil over medium heat. Add the minced garlic and sauté for one minute until fragrant.
2. Step 2: Add the diced onions and carrots to the pot. Continue to sauté until the onions are tender and translucent, about 5 minutes.
3. Step 3: Stir in the diced tomatoes, dried lentils, black beans, chili powder, cumin, black pepper, kosher salt, crushed red pepper, and vegetable broth. Mix well and cover the pot.
4. Step 4: Bring the soup to a boil over medium heat, then reduce heat to low and simmer. Cook until the lentils and carrots are tender, about 25 to 30 minutes. Stir occasionally to prevent sticking.
5. Step 5: Taste and adjust seasoning if needed before serving hot.

Tips & Variations

• For added richness, stir in a splash of lime juice or a dollop of Greek yogurt before serving.
• Swap black beans for kidney beans or chickpeas for a different flavor profile.
• If you prefer a smoother texture, blend part of the soup and then combine it back into the pot.
• Add fresh spinach or kale at the end of cooking for extra greens and nutrients.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stove or in the microwave until heated through. This soup also freezes well for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned lentils instead of dried?

Yes, but dried lentils provide better texture and flavor when cooked fresh. If using canned lentils, add them later in the cooking process to avoid overcooking.

Is this soup suitable for freezing?

Absolutely. This soup freezes well in airtight containers and can be kept frozen for up to 3 months without losing its flavor or texture.

Protein Packed Black Bean and Lentil Soup Recipe

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★★★★★

4.7 from 109 reviews

• Author: Hugo
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Diet: Gluten Free

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Description

A hearty and nutritious Protein Packed Black Bean and Lentil Soup, perfect for a comforting meal. This vegetarian and gluten-free soup combines savory vegetables with protein-rich lentils and black beans, flavored with spices and simmered to perfection for a satisfying and healthy dish.

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Ingredients

Scale 1x2x3x

Soup Ingredients

• 1 tablespoon extra virgin olive oil
• 2 garlic cloves, minced
• 1 yellow onion, diced small
• 2 carrots, peeled and diced small
• 15 ounces diced tomatoes (canned)
• 1 cup dried lentils
• 15 ounces black beans, drained (canned)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon black pepper
• 1/2 teaspoon kosher salt
• 1/2 teaspoon crushed red pepper
• 4 cups vegetable broth

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Instructions

1. Saute garlic: Heat 1 tablespoon of extra virgin olive oil in a large pot over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.
2. Cook vegetables: Add the diced yellow onion and peeled, diced carrots to the pot. Continue sautéing for approximately 5 minutes until the onion becomes tender and translucent.
3. Add remaining ingredients: Pour in the canned diced tomatoes, dried lentils, drained black beans, chili powder, cumin, black pepper, kosher salt, crushed red pepper, and vegetable broth. Stir everything well to combine.
4. Bring to boil and simmer: Increase heat to bring the soup to a boil. Once boiling, reduce heat to low to maintain a gentle simmer. Cover the pot and cook for 25 to 30 minutes, or until the lentils and carrots are tender and fully cooked.

Notes

• Use rinsed canned black beans to reduce sodium content.
• Adjust crushed red pepper to taste for preferred spice level.
• For a creamier texture, blend a portion of the soup before serving.
• Leftovers can be refrigerated for up to 4 days or frozen for up to 3 months.
• This soup is naturally gluten free and vegetarian.

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: American

Keywords: black bean soup, lentil soup, protein soup, vegetarian soup, gluten free soup, healthy soup