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Protein Packed Black Bean and Lentil Soup

Protein Packed Black Bean and Lentil Soup for Cozy Nights

This Protein Packed Black Bean and Lentil Soup brings warmth and comfort, combining hearty black beans and lentils in a delightful one-pot dish.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 bowls
Course: Dinner
Cuisine: Gluten-Free, Vegan
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

For the Base
  • 2 tablespoons Extra Virgin Olive Oil Swap for vegetable broth if oil-free
  • 2 cloves Garlic Minced
  • 1 Yellow Onion Diced small
  • 2 Carrots Peeled and diced small
  • 15 ounces Diced Tomatoes Canned
For the Protein Punch
  • 1 cup Dried Lentils
  • 15 ounces Black Beans Canned, drained
For the Flavor Boost
  • 1 teaspoon Chili Powder
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Black Pepper
  • 1/2 teaspoon Kosher Salt
  • 1/2 teaspoon Crushed Red Pepper Optional for added heat
For the Broth
  • 4 cups Vegetable Broth Low-sodium varieties recommended

Equipment

  • Large pot

Method
 

Step-by-Step 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. Incorporate 1 diced yellow onion and 2 small diced carrots into the pot. Sauté the mixture for approximately 5 minutes, stirring frequently, until the onion is translucent and the carrots have slightly softened.
  3. Stir in 15 ounces of diced tomatoes, 1 cup of dried lentils, and 15 ounces of drained black beans. Then, sprinkle in 1 teaspoon of chili powder, 1/2 teaspoon of cumin, 1/2 teaspoon of black pepper, and 1/2 teaspoon of kosher salt. Mix in 4 cups of vegetable broth.
  4. Turn up the heat and bring the mixture to a gentle boil. Once bubbling, reduce the heat to a simmer, then cover the pot. Let it simmer for about 25-30 minutes.
  5. During the last few minutes of cooking, occasionally stir the soup to prevent sticking and check for the doneness of the lentils and carrots.
  6. Taste the soup and adjust seasoning as necessary. Ladle the soup into bowls and serve hot.

Notes

This soup is a great way to utilize leftover vegetables. It can be blended for a creamier texture and can be adjusted for spice preference.