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!

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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

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 (Freestyle): 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 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

Instructions

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

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37 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
  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

    Reply
    • 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!

      Reply
      • Mike  October 15, 2017

        How long in the pressure cooker?

        Reply
        • Nichole Furlong  October 16, 2017

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

          Reply
  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!
    Best!

    Reply
    • 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!

      Reply
  15. Jayme bjork  October 23, 2017

    What brand of lentils should i use

    Reply
    • 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.

      Reply
  16. Elaine  November 6, 2017

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

    Reply
    • Gale Compton  November 7, 2017

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

      Reply
  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!

    Reply
  18. Kare  March 2, 2018

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

    Reply
    • 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!

      Reply
  19. carolyn lamb  May 5, 2018

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

    Reply
  20. Nicole  December 10, 2018

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

    Reply
    • Gale Compton  December 11, 2018

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

      Reply

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