Description
A hearty and healthy plant-based soup packed with protein from black beans and lentils. Easy to make, flavorful, and perfect for weeknight meals.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- ¼ teaspoon cayenne pepper (optional)
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (15 ounce) can diced tomatoes, undrained
- 1 cup dried brown or green lentils, rinsed and picked over for stones
- 6 cups vegetable broth
- 1 bay leaf
- Salt and freshly ground black pepper to taste
- Juice of ½ lime (optional)
- Fresh cilantro or parsley, chopped, for garnish (optional)
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Cook until softened, about 8-10 minutes.
- Stir in minced garlic, cumin, smoked paprika, oregano, and cayenne pepper (if using). Cook for 1 minute until fragrant.
- Add rinsed black beans, diced tomatoes (undrained), and rinsed lentils. Stir to combine.
- Pour in vegetable broth and add the bay leaf. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes, or until lentils are tender.
- Remove and discard bay leaf. Season with salt and pepper to taste. Stir in lime juice if desired. Garnish with fresh herbs before serving.
Notes
Store cooled soup in an airtight container in the refrigerator for up to 4-5 days. It also freezes well for up to 3 months. Reheat gently on the stovetop or in the microwave.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 300-350
- Sugar: 8-12g
- Sodium: Varies (use low-sodium broth)
- Fat: 5-8g
- Carbohydrates: 50-60g
- Fiber: 15-20g
- Protein: 15-20g