Protein Packed Black Bean and Lentil Soup

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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


  • 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 dried lentils
  • 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


  1. 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.
  2. 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.

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35 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.

  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!!!!

  3. Deanna Kindhart Welsch  April 14, 2015

    This was AMAZING! Easy, quick and DELICIOUS!

  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!

  5. KMB  October 10, 2015

    The lentils are from a bag right? Not canned…

    • SkinnyMs  October 11, 2015

      Yes, from the bag.

  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.

    • SkinnyMs  October 26, 2015

      When you add the lentils they should be uncooked.

  7. Robyn  January 20, 2016

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

    • SkinnyMs.  January 20, 2016

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

  8. Elaine Radin  January 31, 2016

    Have you tried slow cooking this soup ?

    • 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. 🙂

  9. Amy  February 15, 2016

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

    • SkinnyMs.  February 16, 2016

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

  10. Elaine  February 19, 2017

    How long got the slow cooker

    • Gale Compton  February 19, 2017

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

  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!

    • Gale Compton  March 2, 2017

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

  12. Mary  July 10, 2017

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

  13. Smruti  August 31, 2017

    I tried this in pressure cooker, and it turned out awesome. Just some variations. I cooked beans in pressure cooker and the all veggies in recipe including additional spinach & zucchini in a pot. Then added the beans to the pot and gave a boil to mix all together. Everything from start until the end was done in half an hour. YUM recipe! Thanks

    • Nichole Furlong  August 31, 2017

      We’re so glad to hear you enjoyed the Black Bean and Lentil soup – and you were able to use a pressure cooker! Great idea!

      • Mike  October 15, 2017

        How long in the pressure cooker?

        • Nichole Furlong  October 16, 2017

          Hi Mike! This recipe should take about 15 minutes in a pressure cooker!

  14. Linda  October 21, 2017

    This is my first recipe post of the numerous dishes I have prepared. The recipe is a keeper. Absolutely delicious with the perfect blend of spices. I added an extra clove of garlic, one stalk of celery and another can of charro beans. Since we live in Mexico and receive fresh produce daily, we substituted the canned tomatoes for fresh tomatoes. We liked the thickness and thought we were eating chili with ground beef. Thank you! Will share with friends and family!

    • Nichole Furlong  October 21, 2017

      We’re so glad to hear how much you enjoyed the recipe, Linda! I love garlic and also add extra to almost all recipes. Thank you for sharing your success!

  15. Jayme bjork  October 23, 2017

    What brand of lentils should i use

    • Gale Compton  October 28, 2017

      Jayme, I used “simple truth” organic green lentils. However, the brand isn’t so important. I like green because they are super high in fiber.

  16. Elaine  November 6, 2017

    I have to watch my saturated fats – what ingredient(s) should I skip?

    • Gale Compton  November 7, 2017

      Elaine, One serving has 1 gram of saturated fat. Try using 2 tablespoons water instead of olive oil. 🙂

  17. Maria  January 16, 2018

    My boyfriend and I are trying this cleanse for this first time and we did this soup first since we thought it was a good transition from eating regular food! Kept me full all day and had a nice but subtle kick!

  18. Kare  March 2, 2018

    How is this 7 smart points? Seems like 0 to me

    • Nichole Furlong  March 3, 2018

      Hi! The Smart Points are not the current Freestyle points. We are in the process of converting all of our recipes to the new points system!

  19. carolyn lamb  May 5, 2018

    I topped it with light sour cream and cilantro. I ate the whole pot myself.


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