Protein Packed Black Bean and Lentil Soup
This Protein Packed Black Bean and Lentil Soup is a hearty and nutritious meal, rich in flavor and packed with protein.
Equipment
- large pot
Ingredients
For the Soup
- 2 tablespoons Olive Oil substitute with vegetable broth for oil-free cooking
- 2 cloves Garlic minced
- 1 small Yellow Onion diced
- 15 oz Diced Tomatoes canned
- 1 cup Dried Lentils green or brown preferred
- 15 oz Black Beans canned, drained
- 1 teaspoon Chili Powder
- ½ teaspoon Cumin
- ½ teaspoon Black Pepper
- ½ teaspoon Kosher Salt
- ½ teaspoon Crushed Red Pepper optional
- 4 cups Vegetable Broth low-sodium preferred
Optional Add-ins
- Chopped Spinach or Kale add towards the end of cooking
- Coconut Milk stir in before serving
Instructions
Cooking Instructions
- In a large pot, heat olive oil over medium heat. Sauté minced garlic for about 1 minute until fragrant, stirring continuously to avoid burning.
- Add diced yellow onion and diced carrots to the pot. Cook for around 5 minutes, until the onion is tender and translucent.
- Stir in the remaining ingredients: diced tomatoes, dried lentils, drained black beans, chili powder, cumin, black pepper, kosher salt, crushed red pepper, and vegetable broth.
- Increase the heat to medium-high and bring the mixture to a boil. Once boiling, reduce the heat to low and cover.
- Allow the soup to simmer for about 25 to 30 minutes, or until the lentils and carrots are tender.
- Optionally, add chopped spinach or kale during the last few minutes for added nutrition.
Nutrition
Serving: 1servingCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 12gSugar: 5gVitamin A: 800IUVitamin C: 10mgCalcium: 50mgIron: 4mg
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