Description

A hearty and flavorful Protein Black Bean and Lentil Soup made with pantry staples. This vegetarian soup is packed with plant-based protein and fiber, making it a satisfying and healthy meal.

Ingredients

Scale

2 tablespoons 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, for a touch of heat)
1 teaspoon salt, plus more to taste
½ teaspoon black pepper, plus more to taste
1 cup dried brown or green lentils, rinsed and picked over
1 (15-ounce) can black beans, rinsed and drained
1 (28-ounce) can diced tomatoes, undrained
6 cups vegetable broth
1 bay leaf
Juice of ½ lime (optional, for brightness)
Fresh cilantro or parsley, chopped, for garnish

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Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 8-10 minutes.
2. Add the minced garlic, cumin, smoked paprika, oregano, and cayenne pepper (if using) to the pot. Cook for another minute until fragrant, stirring constantly to prevent the garlic from burning.
3. Stir in the rinsed lentils, black beans, diced tomatoes (with their juices), vegetable broth, bay leaf, salt, and pepper. Bring the mixture to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
5. Remove and discard the bay leaf. If you prefer a chunkier soup, you’re done! If you like a slightly smoother texture, you can carefully blend about 1-2 cups of the soup using an immersion blender or by transferring it to a regular blender (venting the lid and covering with a towel). Return the blended soup to the pot and stir to combine.
6. Stir in the lime juice, if using. Taste and adjust seasoning with more salt and pepper if needed.
7. Ladle the soup into bowls and garnish with fresh cilantro or parsley.

Notes

Storage: Once cooled, store the soup in an airtight container in the refrigerator for up to 4-5 days. Reheating: Reheat gently on the stovetop over medium-low heat, stirring occasionally, until heated through. You can also reheat individual servings in the microwave. Add a splash of broth or water if the soup has become too thick.

Prep Time: 15 minutes
Cook Time: 40 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1.5 cups
Calories: 320
Sugar: 8g
Sodium: 750mg
Fat: 8g
Carbohydrates: 48g
Fiber: 15g
Protein: 15g