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. 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!

Protein Packed Black Bean and Lentil Soup Recipe

1500 calorie meal plan

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 (Freestyle): 1


  • 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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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!

63 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.

    • Sarah  April 26, 2019

      What type of lentils should I use? Red or green

      • Nichole Furlong  April 26, 2019

        You can use either red or green lentils.

  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.

  20. Nicole  December 10, 2018

    This was great! I made it as is and it was perfect.

    • Gale Compton  December 11, 2018

      Nicole, YEAH! So happy you enjoyed the recipe. 🙂

  21. Lori Vargo  February 10, 2019

    So easy to make and delicious. I added a handful of spinach to mine.

    • Chef Sallie  February 10, 2019

      Great idea! Glad you enjoyed the recipe!

  22. Deborah R  March 3, 2019

    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!

    • Chef Sallie  March 4, 2019

      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!

  23. Freda  March 4, 2019

    Really good soup but why is it 7 Freestyle points.

    • Nichole Furlong  March 6, 2019

      Hi Freda, this recipe should only be 1 point!

  24. Leslie  March 4, 2019

    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!

    • Nichole Furlong  March 6, 2019

      Hi Leslie! This recipe should only be 1 point!

  25. Mary W  March 4, 2019

    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.

    • Chef Sallie  March 4, 2019

      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.

  26. Wendy  March 5, 2019

    What vegetable broth do you in order to keep the recipe serving only 228 mg of sodium? Thanks

    • Nichole Furlong  March 6, 2019

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

  27. Debbie  April 10, 2019

    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 🙂

    • Gale Compton  April 12, 2019

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

  28. Librada Bernard  May 28, 2019

    Love this soup so delicious I add spinach and celery yum!!!

    • Nichole Furlong  May 29, 2019

      We’re glad you love the recipe!

  29. Wanda  July 22, 2019

    This was so easy and so good! I needed to find a recipe for my green lentils. Thank you!!

    • Erin Milller  July 24, 2019

      Awesome Wanda! We’re happy to hear that you loved it!

  30. Carrie  August 27, 2019

    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!

    • Erin Milller  August 28, 2019

      Great, Carrie! We’re happy to hear that everyone loved it! 🙂

  31. Pauline  September 4, 2019

    I cannot use any tin food what is the weight of dried beans should I use thanks

    • Nichole Furlong  September 5, 2019

      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.

  32. Noel F  September 10, 2019

    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!

    • Nichole Furlong  September 14, 2019

      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.


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