Name: Protein Black Bean and Lentil Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: American
Ingredients: 2 tablespoons olive oil; 1 large yellow onion, chopped; 2 carrots, peeled and chopped; 2 celery stalks, chopped; 4 cloves garlic, minced; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; ½ teaspoon dried oregano; ¼ teaspoon cayenne pepper (optional, for a little heat); 1 (15-ounce) can black beans, rinsed and drained; 1 cup dried brown or green lentils, rinsed; 6 cups vegetable broth (or chicken broth for a non-vegetarian option); 1 (14.5-ounce) can diced tomatoes, undrained; 1 bay leaf; Salt and freshly ground black pepper to taste; 1 tablespoon fresh lime juice (optional, but recommended)

Description

A hearty and nourishing Protein Black Bean and Lentil Soup recipe packed with plant-based protein and fiber. Easy to make and perfect for a satisfying meal.

Ingredients

Scale

2 tablespoons olive oil
1 large yellow onion, chopped
2 carrots, peeled and chopped
2 celery stalks, chopped
4 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon dried oregano
¼ teaspoon cayenne pepper (optional, for a little heat)
1 (15-ounce) can black beans, rinsed and drained
1 cup dried brown or green lentils, rinsed
6 cups vegetable broth (or chicken broth for a non-vegetarian option)
1 (14.5-ounce) can diced tomatoes, undrained
1 bay leaf
Salt and freshly ground black pepper to taste
1 tablespoon fresh lime juice (optional, but recommended)

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Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 8-10 minutes.
2. Stir in the minced garlic, ground cumin, smoked paprika, dried oregano, and cayenne pepper (if using). Cook for another minute until fragrant, being careful not to burn the garlic.
3. Add the rinsed black beans, rinsed lentils, vegetable broth, diced tomatoes (with their juice), and bay leaf to the pot. Bring the mixture to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
5. Remove the bay leaf. Season the soup generously with salt and freshly ground black pepper to taste.
6. For a creamier texture, use an immersion blender to partially blend the soup, or carefully blend about 2 cups in a regular blender and return to the pot.
7. Stir in the fresh lime juice, if using, just before serving.

Notes

Allow the soup to cool completely before storing in an airtight container in the refrigerator for up to 4-5 days, or freeze for up to 3 months.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1.5 cups
Calories: 280
Sugar: 8g
Sodium: 600mg
Fat: 6g
Carbohydrates: 45g
Fiber: 15g
Protein: 15g