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Protein Packed Black Bean and Lentil Soup

Protein Packed Black Bean and Lentil Soup for Busy Nights

This Protein Packed Black Bean and Lentil Soup is a quick and nutritious meal, perfect for busy nights.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Plant-Based
Calories: 300

Ingredients
  

For the Soup Base
  • 1 cup black beans rinsed and drained
  • 1 cup lentils rinsed
  • 4 cups vegetable broth or water/chicken broth
For the Vegetables
  • 2 medium carrots chopped
  • 1 medium onion diced
  • 3 cloves garlic minced
For Seasoning
  • 1 teaspoon cumin adjust to taste
  • 1 teaspoon paprika adjust to taste
  • to taste salt & pepper
For Garnishing
  • 1 medium avocado sliced
  • 1 tablespoon lime juice or lemon juice
  • to taste fresh cilantro for garnish

Equipment

  • Large Pot

Method
 

Preparation Steps
  1. Start by washing 1 cup of black beans and 1 cup of lentils thoroughly under cold water, removing any debris. Dice 1 medium onion, chop 2 carrots, and mince 3 cloves of garlic.
  2. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and cook for about 3-5 minutes until translucent. Stir in the minced garlic and cook for an additional minute.
  3. Toss in the chopped carrots and stir well. Pour in 4 cups of vegetable broth and bring to a gentle boil.
  4. Incorporate the rinsed black beans and lentils into the boiling broth. Reduce the heat to low and let the soup simmer for 20-25 minutes.
  5. Add 1 teaspoon of cumin, 1 teaspoon of paprika, and salt and pepper to taste. Stir well and continue cooking for 5 more minutes.
  6. Remove from heat and ladle the soup into bowls. Garnish with slices of avocado and a squeeze of lime juice.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 15gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 3gVitamin A: 5000IUVitamin C: 15mgCalcium: 60mgIron: 4mg

Notes

Feel free to add seasonal vegetables or adjust spices according to your taste preferences.

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