Why You’ll Love This Recipe
This soup is comforting and robust, with a thick, stew-like texture and deeply seasoned broth. It’s naturally vegan, gluten-free, and made from pantry staples, making it both budget-friendly and easy to prepare. Lentils and black beans team up to create a complete, protein-rich meal that reheats beautifully, making it a go-to for make-ahead lunches or quick weeknight dinners.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Olive oil
- Onion, chopped
- Carrot, chopped
- Celery, chopped
- Garlic, minced
- Ground cumin
- Smoked paprika
- Chili powder
- Dried thyme or oregano
- Tomato paste
- Cooked black beans (or canned, drained and rinsed)
- Brown or green lentils, rinsed
- Diced tomatoes (canned with juices)
- Vegetable broth or water
- Salt and pepper
- Fresh lime juice (for finishing)
- Fresh cilantro or parsley (for garnish)
Directions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion, carrot, and celery. Sauté for about 5–7 minutes, until the vegetables are softened.
- Stir in the garlic, cumin, paprika, chili powder, and thyme. Cook for another 1–2 minutes until fragrant.
- Add tomato paste and stir until evenly distributed.
- Pour in the black beans, lentils, diced tomatoes, and vegetable broth. Stir well to combine.
- Bring the soup to a boil, then reduce heat to a simmer. Cover and cook for 30–35 minutes, or until lentils are tender.
- Season with salt and pepper to taste. Add more broth or water if the soup becomes too thick.
- Finish with a squeeze of fresh lime juice and stir.
- Serve hot, garnished with chopped cilantro or parsley.
Servings and timing
This recipe serves approximately 6 servings.
Prep time: 10 minutes
Cook time: 35 minutes
Total time: About 45 minutes
Variations
- Spicy version: Add a pinch of cayenne or diced jalapeño for more heat.
- Creamy texture: Blend half of the soup using an immersion blender or in batches for a thicker consistency.
- Add greens: Stir in chopped kale or spinach during the last 5 minutes of cooking.
- Southwest style: Add corn and top with avocado, lime, and tortilla strips.
- Hearty grain add-ins: Mix in cooked quinoa or brown rice for even more substance.
Storage/Reheating
Store the soup in an airtight container in the refrigerator for up to 5 days.
Freeze for up to 3 months in freezer-safe containers.
To reheat, warm on the stovetop over medium heat or in the microwave, adding a splash of broth or water if needed to loosen the consistency.
FAQs
Can I use canned lentils?
Yes, but reduce the cooking time and add them toward the end so they don’t become mushy.
What kind of lentils work best?
Brown or green lentils hold their shape well. Avoid red lentils, as they break down too much in soups.
Can I use dried black beans?
Yes, but they need to be fully cooked beforehand. Canned beans are quicker and more convenient.
Is this soup good for meal prep?
Absolutely. It stores and reheats well, making it ideal for lunches or dinners throughout the week.
Can I make this in a slow cooker?
Yes. Add all ingredients to the slow cooker and cook on low for 6–8 hours or on high for 3–4 hours.
Is this soup high in protein?
Yes, black beans and lentils are excellent sources of plant-based protein and fiber.
Can I make this oil-free?
Yes, sauté the vegetables in a splash of broth or water instead of oil.
Can I freeze this soup?
Yes, it freezes beautifully. Cool completely, portion into containers, and freeze for up to 3 months.
What toppings go well with this soup?
Try avocado, vegan sour cream, lime wedges, tortilla strips, or fresh herbs for extra flavor.
How do I thicken the soup?
Blend a portion of the soup or let it simmer uncovered longer to reduce and thicken naturally.
Conclusion
Protein Packed Black Bean and Lentil Soup is a comforting, flavorful meal that’s as nutritious as it is satisfying. Loaded with plant-based protein and heart-healthy ingredients, it’s a great choice for both busy weeknights and slow weekends. Whether you enjoy it fresh off the stove or as a make-ahead meal, this soup delivers bold flavor, wholesome goodness, and warmth in every bowl.
PrintProtein Packed Black Bean and Lentil Soup
Protein Packed Black Bean and Lentil Soup is a hearty, nutritious, and flavorful plant-based meal loaded with fiber, protein, and warming spices. Perfect for cozy dinners or healthy meal prep.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp chili powder
- 1/2 tsp dried thyme or oregano
- 2 tbsp tomato paste
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 cup brown or green lentils, rinsed
- 1 can (14.5 oz) diced tomatoes with juices
- 6 cups vegetable broth or water
- Salt and pepper to taste
- 1 tbsp fresh lime juice
- Fresh cilantro or parsley, chopped (for garnish)
Instructions
Heat olive oil in a large pot over medium heat.
- Add chopped onion, carrots, and celery. Sauté for 5–7 minutes until softened.
- Stir in garlic, cumin, smoked paprika, chili powder, and thyme. Cook for 1–2 minutes until fragrant.
- Add tomato paste and stir until combined.
- Pour in black beans, lentils, diced tomatoes, and vegetable broth. Stir to combine.
- Bring to a boil, then reduce heat and simmer covered for 30–35 minutes or until lentils are tender.
- Season with salt and pepper to taste. Add more broth if needed for desired consistency.
- Stir in fresh lime juice before serving.
- Serve hot, garnished with chopped cilantro or parsley.
Notes
- For a creamy texture, blend part of the soup with an immersion blender.
- Add spinach or kale during the last 5 minutes for extra greens.
- To make it oil-free, sauté veggies in water or broth instead of olive oil.
- Adjust spice levels by adding jalapeño or cayenne if desired.
- Soup thickens as it sits—add broth when reheating if needed.
Nutrition
- Serving Size: 1 bowl
- Calories: 290
- Sugar: 7g
- Sodium: 520mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 14g
- Protein: 16g
- Cholesterol: 0mg
