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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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
