Protein Packed Black Bean and Lentil Soup

3.73 from 18 votes

A meatless, one-pot meal packed with superfoods.

black bean and lentil soup

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. Add in some sweet carrots, diced tomatoes, and a dash of cumin and chili powder to create a flavorful lunch. You’ll want to make this soup a regular part of your healthy eating menu plan!

The best part about this energy-inducing, filling soup? It’s ready in only 30 minutes, so you can whip up a batch in no time at all. And, because it uses all plant-based ingredients, it’s relatively inexpensive as well. You can make this soup for less than ten dollars, and it makes eight servings. Talk about a great way to save money without sacrificing flavor!

Give Meatless Monday a Try

This flavorful, protein-packed Black Bean and Lentil Soup has created a lot of Meatless Monday converts! We always recommend trying to incorporate at least one vegetarian day into your weight-loss routine, whether that day is Monday or any other day of the week. It’s a great way to take a break from unhealthy fats (like the saturated fats found in most meats).

You also might be surprised at how fulfilling vegetarian meals can be! Choosing Monday isn’t just about creating a clever name; it happens to be the ideal meatless day for many people. You can take a step back from any indulgences you may have allowed yourself over the weekend and reset your body with some delicious, plant-based food.

Once you learn how to cook vegetarian meals, you’ll find that you won’t miss the meat at all. You’ll still get plenty of protein from the beans and lentils, and their fiber content helps you feel full for hours afterward. We also like this combination because it creates a meaty texture, something that helps newer vegetarian eaters get over the no-meat hump.

Whether you’re switching to an entirely plant-based diet or you just want to dip your foot into the waters, this Black Bean and Lentil Soup is a great way to get started. Each serving has only 248 calories, making it a great addition to your list of lunches and dinners under 300 calories. Give it a try and let us know what you thought in the comments!

 

3.73 from 18 votes

Protein Packed Black Bean and Lentil Soup

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Yield 8 servings
Serving Size cup
Course Dinner, Lunch, Main Course, Soup

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic minced
  • 1 yellow onion diced small
  • 2 carrots peeled and diced small
  • 1 can diced tomatoes (15 ounce can)
  • 1 cup dried lentils
  • 1 can black beans drained (15 ounce can)
  • 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 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.

Nutrition Information

Calories: 171kcal | Carbohydrates: 29g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Sodium: 640mg | Potassium: 510mg | Fiber: 11g | Sugar: 4g | Vitamin A: 2979IU | Vitamin C: 8mg | Calcium: 47mg | Iron: 3mg |

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Clean eating does not have to be difficult; it can be easy, fun, and delicious! For more tasty and healthy recipes, like us on Facebook, and follow us Pinterest.

Also, check out our amazing ebooks for more simple and tasty recipes. Have any delicious clean eating recipes that are just too good not to share? Let us know with a comment below!

This post may include affiliate links.

SAVE YOUR FAVORITE RECIPES
Create a FREE account for quick & easy access

SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny

125 Comments

  1. 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. 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!!!!

      1. lea, Yes, you can use dry beans. Cook your beans according to the package instructions. Then, simply follow the soup directions using the cooked beans. 🙂

        1. Blythe, Hands down, cubed sweet potato. I use sweet potato any time I’m out of carrots.You’ll love the soup!

    1. 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. 🙂

  3. 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

    1. 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!

  4. 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!
    Best!

    1. 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!

    1. 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.

  5. 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!

    1. 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!

  6. If you were to use dry black beans instead of canned, how long would it take to make this soup in the Instant Pot? Thanks!

    1. Hi Deborah, dried black beans take 20-25 minutes in the Instant Pot. Place all ingredients in the Instant Pot, substituting 1/2 cup dried black beans for canned black beans. Keep in mind that dried beans will increase in volume (about double) when cooked, so you will need to add an additional cup of broth to compensate. Be sure that the inner pot of your Instant Pot is not more than a little over 2/3 full because the liquid will expand during cooking as well, and you don’t want to risk injury during the cooking process. Set Instant Pot to manual, high pressure for 20-25 minutes. Be sure to use the natural pressure release method, since the beans are gaseous, and there is a substantial amount of liquid that could spray out if you use the quick release method. Enjoy!

  7. Agree, this should be 0-1 Freestyle point. The only ingrediant of 1 tblspn of Olive Oil= 4 points, the rest is 0 points. So, actually, yeah! Can’t wait to try!

  8. Really delicious soup.

    Just checking — I used red lentils instead of the green lentils — is this ok? as I noticed you say you use green lentils because they are super high in fibre. How do the red lentils fare in the fibre stakes?

    I also added bean sprouts, turmeric and curry leaves. Thanks.

    1. Yes, it’s definitely okay! The red lentils will be slightly lower in fiber (15 grams per cup) than green lentils (16 grams per cup), and will disintegrate if cooked for a long time, but you can certainly substitute them.

    1. Hi Wendy, we always recommend using your own homemade vegetable broth if possible. Otherwise any low-sodium broth will help keep the sodium down.

  9. I make your delicious recipe all of the time and LOVE IT. Today I noticed that we only have chicken broth (sigh) and I can’t get to the store. Any idea if this will alter the taste (for hubby who is not vegan). Thank you 🙂

    1. Hi Debbie, Thank you for being a loyal recipe maker. 🙂 That should not affect the taste to any noticeable degree. Enjoy!

  10. This was really good! Didn’t have Black beans, so I used Pinto beans instead. I also added Kale into this the last 5 minutes. My 7 year old loved it, she had seconds and asked to take more for lunch today. Thank you!

    1. You will need to cook the beans before adding them to the recipe. Once cooked, you will need about 15 ounces of beans (a little over one cup) to substitute for one can of beans.

  11. Just made this recipe! Simply delicious ! Somewhat on the thick side, do you think adding coconut milk a good idea? This would be excellent on rice as well!

    1. We’re glad you enjoyed this recipe, Noel! You could definitely add a little coconut milk to thin the recipe and make a creamy option.

  12. This soup was absolutely delicious! I am not a vegan or vegetarian, but would be totally satisfied to eat it as is. I did add a handful of diced smoked sausage to my bowl before adding the soup and it gave it just one more layer of flavor. The only thing I will change next time I make it is to reverse the garlic and onion/carrot cooking order. I have a hard time judging the oil temp and garlic tends to burn easily. Thanks for sharing.

  13. This looks really tasty. Do you have any suggestions for flavoring this soup for someone who needs to avoid onions and garlic.

  14. I rarely ever leave reviews on recipes but this one was SO good I just had to. The only adjustment I made was adding celery, kept everything else the same. This soup is absolutely delicious and one of my new favorites for sure! Thank you for sharing!

  15. I’ve made this several times and it’s amazing! I omit the oil and use more cumin but have yet to get 8-1.5 c servings but certainly not complaining!

  16. I just finished making this soup. It is delicious!!!!! I followed your recipe and it came out perfect. I will definitely be making it again.

  17. This soup is absolutely delicious! Sometimes I make a few swaps to change it up a little bit. I roasted some red peppers in the oven then chopped it up and used those instead of carrots. One time I didn’t have any lentils so I just threw a large can of hominy in there and that was delicious! This soup is super customizable and always delicious and very healthy.

  18. I didn’t add carrots, as I forgot to get some. I did add extra cumin and cilantro to the soup, and added vegetable broth instead of water. I feel so full! This is spicy like we like, and excellent with the tomatoes in it! Definitely will enjoy this again! Hard to find a good lentil soup recipe. This one takes First place!!!!

  19. LOVED this recipe! Hearty and delicious along with healthy. How great is that? I did make few additions. I added spinach and also 1/2 tsp smoked paprika. Delicious!

  20. I made this the other day. It is the best lentil recipe I have ever came across. The spices used are perfect. I did add to it a bit though. I added a green bell pepper, two more carrots than called for, and two jalapeño peppers deveined and seeded. I will be making this again. This is a keeper!!!

  21. This recipe is awesome and extremely flexible if adding additional ingredients. I prepare mine with 1/2 cup of quinoa, 1lb of lean ground turkey, and 1 additional cup of vegetable broth, tastes so good and extremely filling!

  22. This got rave reviews from my entire family. Perfect meal for our Shelter-In-Place pantry. I cooked this all day in my slow cooker. It was perfect. In addition to the spices listed, I added more garlic, some garlic powder, Italian seasoning, nutritional yeast, and I was out of veggie broth so I used a teaspoon of Trader Joe’s Chickenless Seasoning. I omited the salt and probably used 4-5 cups of water. Oh, and I added celery. This is a keeper for sure. Thank you. 🙂

  23. This soup is so tasty! I followed the recipe exactly. It’s just the right amount of spice and is so good. Thanks for this. I’ll be making it a lot as we love soup dinners.

    1. Yes! You can follow the directions as written, and instead cook on low for about 6 hours or on high for 3 hours on high.

  24. Looks to be a delicious, easy meal. I have one question: I see your recipe serves 8, but for calorie tracking purposes what constitutes a serving size? Thank you.

  25. Hello! Want to make this recipe but I’m just learning how to cook. What temp when sautéing garlic, onion carrots etc should I have it on if cooking on stove? Ty in advance 🙂

  26. This was delicious. I used a cup of dried green lentils which took about 50 minutes to cook so I had to adjust the time. I’m assuming because it took longer to cook I had to add about 2 cups of water. I also added chopped kale after cooking the soup was cooking for about 30 minutes or so. It turned out really tasty though!4 stars

  27. This soup is the best! I never thought I would like lentils in soup but it was great. I became a vegan for health reasons and so far this is the best soup I’ve tasted. Even my daughter who never likes my food flavor ( she’s a vegetarian) said it was good and went back for seconds!5 stars

      1. Has anyone tried freezing this recipe? We love it so much I try to have some on hand through the week. How long will this keep in the refrigerator? Thank you for sharing this recipe!5 stars

        1. Susie, I’m so happy you love the recipe. YES, you sure can freeze this soup, I make it all the time and always freeze leftovers. YUM!

  28. So tasty! So easy! I only put a dash of the crushed red pepper in this time making to reduce the heat for my 5 year-old and he ate it up (topped with grated parmesan, which is delish)! This is a great staple recipe, thank you!5 stars

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating