Protein Packed Black Bean and Lentil Soup

Protein-Packed-Black-Bean-and-Lentil-Soup-Reicpe

We’ve all had days when we need a lunch that’s sustaining and satisfying. If you’ve got a lot on your plate this week, consider making a batch of this protein packed Black Bean and Lentil Soup. It will keep your energy up for hours with its high fiber, high protein mix of black beans and lentils. A dash of cumin and chili powder, and you’ve got a flavorful lunch you’ll want to make a part of your regular healthy eating menu plan!

Protein Packed Black Bean and Lentil Soup Recipe

Protein Packed Black Bean and Lentil Soup Recipe

Yields: 8 servings | Serving Size: 1-1/2 cups | Calories: 248 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 228 mg | Carbohydrates: 41 g | Dietary Fiber: 14 g | Sugars: 5 g | Protein: 13 g | SmartPoints: 7

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 sweet or yellow onion, diced
  • 2 carrots, peeled and finely diced
  • 1 (14.5 ounce) can diced tomatoes
  • 1 cup red lentils (green or brown lentils are optional)
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon Kosher or sea salt, more or less to taste
  • 1/2 teaspoon crushed red pepper flakes
  • 4 cups vegetable broth

Directions

In a large pot add olive oil and sauté garlic for one minute. Add diced onions and carrots and continue to sauté until onion is tender, approximately 5 minutes. Add the remaining ingredients, stir and cover.

Bring to a boil over medium heat, reduce heat to a simmer and cook until lentils and carrots are tender, approximately 25 to 30 minutes.

http://skinnyms.com/protein-packed-black-bean-and-lentil-soup-recipe/

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20 Comments on "Protein Packed Black Bean and Lentil Soup"

  1. connie  November 13, 2014

    Delicious soup. I made it for lunch today. Had a bit of kale still in the garden so tossed some finely diced in as well at the last. Feeling very health eating this.

    Reply
  2. Hollie  January 6, 2015

    This soup is AMAZING! So easy to fix and tasty. My 11 month old loved it and I feel like a good mom feeding it to him. Thanks!!!!

    Reply
  3. Deanna Kindhart Welsch  April 14, 2015

    This was AMAZING! Easy, quick and DELICIOUS!

    Reply
  4. Donna DeGeus Steward  September 28, 2015

    this soup is delish! I did add 1/3 cup of Nutritional Yeast which made it even better!

    Reply
  5. KMB  October 10, 2015

    The lentils are from a bag right? Not canned…

    Reply
    • SkinnyMs  October 11, 2015

      Yes, from the bag.

      Reply
  6. Awilli  October 26, 2015

    Hi, are the lentils in this recipe cooked or uncooked? I used cooked lentils. Not sure if the measurements are accurate.

    Reply
    • SkinnyMs  October 26, 2015

      When you add the lentils they should be uncooked.

      Reply
  7. Robyn  January 20, 2016

    do you think this would freeze well if I made a double or triple batch?

    Reply
    • SkinnyMs.  January 20, 2016

      We haven’t tried freezing this particular recipe, but don’t see any reason why it wouldn’t freeze well.

      Reply
  8. Elaine Radin  January 31, 2016

    Have you tried slow cooking this soup ?

    Reply
    • Gale Compton  February 1, 2016

      Elaine, I haven’t just because it takes so little time to cook on top of the stove. I used Sprouted Lentils the other day and just stired them in about 5 minutes before removing from the heat. I also added in 1/3 cup of dry quinoa, before cooking. That added a little more protein to the recipe. Keep us posted if you decide to try it in the slow cooker. 🙂

      Reply
  9. Amy  February 15, 2016

    Yes, would like to make this in the slow cooker. Has anyone tried it?

    Reply
    • SkinnyMs.  February 16, 2016

      Amy, this recipe would definitely work in the slow cooker. 🙂

      Reply
  10. Elaine  February 19, 2017

    How long got the slow cooker

    Reply
    • Gale Compton  February 19, 2017

      Elaine, In a slow cooker, turn to low and cook 6-8 hours or until carrots are tender.

      Reply
  11. Ness  March 1, 2017

    This is extremely delicious and very easy to make! My husband and I love it! Thank you and God bless you!

    Reply
    • Gale Compton  March 2, 2017

      Ness, Thank you so much for the feedback and kind words! 🙂

      Reply
  12. Mary  July 10, 2017

    Is the olive oil necessary for detox or could I just saute the garlic and onions in vegetable broth?

    Reply

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