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Protein-Packed Black Bean and Lentil

Protein-Packed Black Bean and Lentil Soup for Cozy Nights

This Protein-Packed Black Bean and Lentil Soup is a nourishing hug in a bowl, perfect for chilly evenings.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegetarian
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1 cup Black Beans dried or canned
  • 1 cup Lentils green or brown
  • 4 cups Vegetable Broth homemade or low-sodium
  • 1 can Diced Tomatoes fresh or canned
For the Aromatics
  • 1 medium Onion chopped
  • 2 cloves Garlic minced
  • 1 medium Carrot chopped finely
  • 1 stalk Celery diced small
For Seasoning
  • 1 teaspoon Cumin freshly ground
  • 1 teaspoon Smoked Paprika fresh
  • to taste Salt
  • to taste Pepper

Equipment

  • Large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add onion, garlic, carrot, and celery; sauté for 5-7 minutes until tender.
  2. Stir in diced tomatoes, black beans, lentils, vegetable broth, cumin, and smoked paprika. Mix thoroughly.
  3. Increase heat to bring mixture to a boil. Reduce heat to low and simmer for about 30 minutes, or until lentils are tender.
  4. Adjust seasoning with salt and pepper to taste, ensuring a balanced flavor.
  5. Ladle soup into bowls and garnish with fresh herbs or a squeeze of lime juice before serving.

Nutrition

Serving: 1bowlCalories: 280kcalCarbohydrates: 45gProtein: 14gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 600mgFiber: 15gSugar: 5gVitamin A: 500IUVitamin C: 10mgCalcium: 40mgIron: 3mg

Notes

Sauté vegetables thoroughly for the best flavor. For a creamier texture, blend a portion of the soup.

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