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–+ servings
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 is a vegan, gluten-free, and nutritious dish perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Extra Virgin Olive Oil Can substitute with vegetable broth for oil-free cooking.
  • 2 cloves Garlic (minced) Fresh garlic is ideal; dried garlic can be a substitute.
  • 1 small Yellow Onion (diced) Can substitute with shallots for a milder flavor.
  • 2 medium Carrots (peeled and diced) Sweet potatoes can be used instead.
  • 15 oz Diced Tomatoes (can) Fresh tomatoes can be used when in season.
For the Protein
  • 1 cup Dried Lentils Can substitute with cooked lentils; adjust cooking time.
  • 15 oz Black Beans (canned, drained) Dried black beans may be used but require pre-cooking.
For Flavor
  • 1 teaspoon Chili Powder Adjust according to spice preference.
  • 1/2 teaspoon Cumin Can use ground coriander for a different spice profile.
  • 1/2 teaspoon Black Pepper Freshly ground is recommended.
  • 1/2 teaspoon Kosher Salt Adjust based on dietary needs.
  • 1/2 teaspoon Crushed Red Pepper Feel free to substitute with fresh chili or jalapeño.
For the Broth
  • 4 cups Vegetable Broth Low-sodium broth can be used.

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. Add 1 diced small yellow onion and 2 peeled diced small carrots. Sauté for about 5 minutes until the onion is translucent.
  3. Stir in a 15 oz can of diced tomatoes, 1 cup of dried lentils, and a 15 oz can of drained black beans. Add 4 cups of vegetable broth and spices, and mix thoroughly.
  4. Cover the pot and bring to a boil. Once boiling, reduce the heat to low and let it simmer for about 25-30 minutes.
  5. After simmering, taste the soup and adjust seasoning if needed, adding more salt, pepper, or crushed red pepper.
  6. Ladle into bowls and optionally top with fresh herbs or a squeeze of lime before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 15gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 12gSugar: 4gVitamin A: 3000IUVitamin C: 10mgCalcium: 40mgIron: 3mg

Notes

This soup freezes well; store leftovers in airtight containers.

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