When the weather gets chilly, there’s nothing quite as comforting as a warm bowl of soup. This Protein Packed Black Bean and Lentil Soup is not only hearty and satisfying, but it’s also loaded with plant-based protein. With its rich flavors, vibrant colors, and wholesome ingredients, this soup is a must-have in your recipe collection. It’s perfect for meal prep, can be enjoyed for lunch or dinner, and is a fantastic way to sneak in some extra nutrition into your day. Let’s dive into what makes this soup so special and how you can whip it up in no time.
What Makes This Recipe Special
This recipe stands out for several reasons. First, it combines black beans and lentils, both of which are excellent sources of protein and fiber, making it a filling and nutritious option. The use of fresh vegetables adds a wonderful texture and flavor profile, while the spices enhance the overall warmth of the dish. Not only is this soup vegan and gluten-free, but it also offers a balance of flavors that will please even the pickiest eaters. Plus, it’s incredibly versatile—enjoy it as is or customize it to your liking!
The Ingredient Lineup
To create this delicious Protein Packed Black Bean and Lentil Soup, you will need the following ingredients:
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1 yellow onion, diced small
- 2 carrots, peeled and diced small
- 1 (15-ounce) can of diced tomatoes
- 1 cup dried lentils
- 1 (15-ounce) can of black beans, drained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon black pepper
- 1/2 teaspoon kosher salt
- 1/2 teaspoon crushed red pepper
- 4 cups vegetable broth
Prep & Cook Tools
To make your cooking experience smoother, gather the following tools:
- Large pot or Dutch oven: Ideal for simmering the soup evenly.
- Wooden spoon: Perfect for stirring the ingredients together.
- Measuring cups and spoons: For accurate ingredient measurements.
- Knife and cutting board: Essential for chopping vegetables.
- Can opener: To open the canned ingredients.
From Start to Finish: Protein Packed Black Bean and Lentil Soup
Now it’s time to bring all these ingredients together and create your delicious soup. Follow these easy steps:
Step 1: Sauté the Aromatics
In a large pot, heat the extra virgin olive oil over medium heat. Add the diced onion and minced garlic. Sauté for about 3-4 minutes, or until the onion is translucent and fragrant.
Step 2: Add the Vegetables
Next, add the diced carrots to the pot. Stir everything together and let it cook for another 5 minutes, allowing the carrots to soften slightly.
Step 3: Introduce the Tomatoes and Spices
Pour in the can of diced tomatoes along with their juices. Sprinkle in the chili powder, cumin, black pepper, kosher salt, and crushed red pepper. Stir well to combine all the flavors.
Step 4: Add Lentils and Broth
Next, add the dried lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer.
Step 5: Incorporate the Black Beans
After about 20 minutes of simmering, add the drained black beans to the pot. Continue to cook the soup for another 10-15 minutes, or until the lentils are tender.
Step 6: Adjust Seasonings
Taste the soup and adjust the seasonings as needed. If you like it a little spicier, feel free to add more crushed red pepper or chili powder.
Step 7: Serve and Enjoy!
Once everything is cooked to perfection, ladle the soup into bowls. You can garnish it with fresh herbs, avocado, or a squeeze of lime for added flavor. Serve warm and enjoy the hearty goodness!
Variations by Season
This Protein Packed Black Bean and Lentil Soup is incredibly versatile. Here are some variations you can try based on the season:
- Spring: Add fresh spinach or kale for a burst of color and nutrients.
- Summer: Toss in some zucchini and corn for a lighter flavor profile.
- Fall: Incorporate pumpkin or butternut squash for a seasonal twist.
- Winter: Add hearty greens like Swiss chard or collard greens for extra warmth.
Insider Tips
- For a creamier texture, use an immersion blender to blend a portion of the soup before serving.
- Make sure to rinse your lentils before adding them to the pot to remove any debris or dirt.
- This soup freezes beautifully! Portion it out into freezer-safe containers for quick meals later.
- Feel free to experiment with different spices or add a splash of lime juice just before serving to brighten the flavors.
Save It for Later
If you find yourself with leftovers, don’t worry! Here are some ideas for saving and storing your Protein Packed Black Bean and Lentil Soup:
Store the soup in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or in the microwave before serving. For longer storage, freeze the soup in individual portions for up to 3 months. Just thaw overnight in the refrigerator before reheating!
Helpful Q&A
Can I use dried beans instead of canned black beans?
Yes, you can use dried black beans, but they will need to be soaked and cooked separately before adding them to the soup. Canned beans are a great time-saver!
What can I serve with this soup?
This soup pairs wonderfully with crusty bread, a fresh salad, or even over rice for a heartier meal.
Is this soup gluten-free?
Yes, this Protein Packed Black Bean and Lentil Soup is naturally gluten-free, making it a great option for those with gluten sensitivities.
Can I make this soup in a slow cooker?
Absolutely! Just sauté the onions and garlic first, then combine all ingredients in a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
More from the Kitchen
If you enjoyed this recipe, check out these delicious options for more wholesome goodness:
That’s a Wrap
With its incredible flavor and nourishing ingredients, this Protein Packed Black Bean and Lentil Soup is sure to become a staple in your home. Whether you’re looking for a quick weeknight dinner or a healthy lunch option, this recipe has you covered. So gather your ingredients, follow the steps, and enjoy a bowl of pure comfort food that’s as good for your taste buds as it is for your body. Happy cooking!
Protein Packed Black Bean and Lentil Soup
Ingredients
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves minced
- 1 yellow onion diced small
- 2 carrots peeled and diced small
- 1 15-ounce can diced tomatoes
- 1 cup dried lentils
- 1 15-ounce can black beans drained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon black pepper
- 1/2 teaspoon kosher salt
- 1/2 teaspoon crushed red pepper
- 4 cups vegetable broth
Instructions
- In a large pot, heat the extra virgin olive oil over medium heat. Add the diced onion and minced garlic. Sauté for about 3-4 minutes, or until the onion is translucent and fragrant.
- Next, add the diced carrots to the pot. Stir everything together and let it cook for another 5 minutes, allowing the carrots to soften slightly.
- Pour in the can of diced tomatoes along with their juices. Sprinkle in the chili powder, cumin, black pepper, kosher salt, and crushed red pepper. Stir well to combine all the flavors.
- Next, add the dried lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low and let it simmer.
- After about 20 minutes of simmering, add the drained black beans to the pot. Continue to cook the soup for another 10-15 minutes, or until the lentils are tender.
- Taste the soup and adjust the seasonings as needed. If you like it a little spicier, feel free to add more crushed red pepper or chili powder.
- Once everything is cooked to perfection, ladle the soup into bowls. You can garnish it with fresh herbs, avocado, or a squeeze of lime for added flavor. Serve warm and enjoy!
Equipment
- Large Pot or Dutch Oven
- Wooden Spoon
- Measuring cups and spoons
- Knife and cutting board
- Can opener
Notes
- For a creamier texture, use an immersion blender to blend a portion of the soup before serving.
- Make sure to rinse your lentils before adding them to the pot to remove any debris or dirt.
- This soup freezes beautifully! Portion it out into freezer-safe containers for quick meals later.
