Print

Protein Packed Black Bean and Lentil Soup

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

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.

Ingredients

  1. 1 tbsp olive oil
  2. 1 medium onion, chopped
  3. 2 carrots, chopped
  4. 2 celery stalks, chopped
  5. 3 cloves garlic, minced
  6. 1 tsp ground cumin
  7. 1 tsp smoked paprika
  8. 1 tsp chili powder
  9. 1/2 tsp dried thyme or oregano
  10. 2 tbsp tomato paste
  11. 2 cans (15 oz each) black beans, drained and rinsed
  12. 1 cup brown or green lentils, rinsed
  13. 1 can (14.5 oz) diced tomatoes with juices
  14. 6 cups vegetable broth or water
  15. Salt and pepper to taste
  16. 1 tbsp fresh lime juice
  17. Fresh cilantro or parsley, chopped (for garnish)

Instructions

Heat olive oil in a large pot over medium heat.

  1. Add chopped onion, carrots, and celery. Sauté for 5–7 minutes until softened.
  2. Stir in garlic, cumin, smoked paprika, chili powder, and thyme. Cook for 1–2 minutes until fragrant.
  3. Add tomato paste and stir until combined.
  4. Pour in black beans, lentils, diced tomatoes, and vegetable broth. Stir to combine.
  5. Bring to a boil, then reduce heat and simmer covered for 30–35 minutes or until lentils are tender.
  6. Season with salt and pepper to taste. Add more broth if needed for desired consistency.
  7. Stir in fresh lime juice before serving.
  8. 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

Find it online: https://thefamilycooking.com/protein-packed-black-bean-and-lentil-soup/