Description
Protein packed Black Bean and Lentil Soup made with wholesome vegetables and warming spices for a hearty vegetarian dinner.
Ingredients
Scale
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1 yellow onion, diced small
- 2 carrots, peeled and diced small
- 1 can (15 ounces) diced tomatoes
- 1 cup dried lentils
- 1 can (15 ounces) black beans, drained
- 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
- Heat olive oil in a large pot over medium heat and sauté garlic for one minute.
- Add diced onion and carrots and cook until onion is tender, about 5 minutes.
- Add remaining ingredients, stir well, and cover the pot.
- Bring to a boil, reduce heat to a simmer, and cook until lentils and carrots are tender, 25 to 30 minutes.
Notes
- To stay under 300 calories, limit the serving size to about 1.5 cups.
- Soup thickens as it cools, so add extra broth when reheating if needed.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Dinner
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 171
- Sugar: 4 g
- Sodium: 640 mg
- Fat: 2 g
- Saturated Fat: 1 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 29 g
- Fiber: 11 g
- Protein: 10 g
- Cholesterol: 0 mg