Black Bean and Lentil Soup

Black Bean and Lentil Soup

Black Bean and Lentil Soup is a delicious and hearty dish that packs a nutritional punch. This comforting meal is perfect for chilly evenings or whenever you crave something warm and filling.

Why Make This Recipe

Creating this Black Bean and Lentil Soup is not just an opportunity to enjoy a tasty bowl of goodness—it’s also a chance to nourish your body with wholesome ingredients. Black beans and lentils are both excellent sources of protein, fiber, and essential vitamins and minerals. This soup is not only vegetarian and vegan-friendly but also inexpensive and easy to prepare. By making this recipe at home, you can control the ingredients and cater it to your taste preferences while avoiding the preservatives and additives often found in store-bought options.

How to Make Black Bean and Lentil Soup

Now let’s dive into the simple steps for creating this delightful soup that’s sure to become a staple in your kitchen.

Ingredients

• 1 cup dried black beans
• 1 cup dried lentils
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon salt
• 1 bay leaf
• 4 cups vegetable broth
• 2 cups water
• 1 can (14.5 ounces) diced tomatoes
• 1 tablespoon lime juice
• 1/4 cup fresh cilantro, chopped

Directions

1. Rinse the dried black beans and lentils under cold water to remove any dirt or debris.
2. Place the rinsed black beans and lentils in a large bowl and cover them with water. Let them soak for at least 6 hours or overnight.
3. After soaking, drain the beans and lentils and set them aside.
4. Heat the olive oil in a large pot or Dutch oven over medium heat.
5. Add the chopped onion to the pot and sauté for 5-7 minutes, stirring occasionally, until the onion becomes translucent and slightly golden.
6. Add the minced garlic to the pot and sauté for another 1-2 minutes, until fragrant.
7. Add the chopped carrot and celery to the pot and cook for another 5 minutes, stirring occasionally, until they begin to soften.
8. Stir in the ground cumin, smoked paprika, ground turmeric, black pepper, and salt. Cook for 1 minute to allow the spices to release their aromas.
9. Add the bay leaf to the pot and pour in the vegetable broth and water.
10. Stir in the diced tomatoes, including their juices, and bring the mixture to a boil.
11. Once boiling, reduce the heat to low and add the drained black beans and lentils to the pot.
12. Stir everything together and cover the pot with a lid.
13. Simmer the soup for 45-60 minutes, or until the black beans and lentils are tender and fully cooked, stirring occasionally.
14. Check the soup occasionally and add more water if it becomes too thick.
15. Once the beans and lentils are cooked, remove the bay leaf from the pot and discard it.
16. Stir in the lime juice and chopped fresh cilantro.
17. Taste the soup and adjust the seasoning, adding more salt or pepper as desired.
18. Serve the soup hot, garnished with additional cilantro if desired.

Pro Tips for Success with Black Bean and Lentil Soup

1. Soaking Time: Don’t skip the soaking step for the black beans and lentils. It helps reduce cooking time and improves digestibility.

2. Season to Taste: Always taste your soup before serving. Adjust the seasoning by adding more spices or lime juice to suit your palate.

3. Consistency Control: If you prefer a thicker soup, let it simmer longer. If it gets too thick, simply add more vegetable broth or water to achieve your desired consistency.

4. Herbs of Choice: Fresh herbs can really enhance the flavor. Experiment with parsley, bay leaves, or even a dash of chili powder for a kick.

5. Add a Protein Boost: For extra protein, consider adding diced tofu or tempeh along with the beans and lentils.

Savor the flavors while keeping it healthy!

Flavor Variations for Black Bean and Lentil Soup

1. Spicy Twist: Add diced jalapeños or a spoonful of chili paste for some heat.

2. Coconut Cream: For a tropical touch, stir in a can of coconut milk towards the end of cooking.

3. Vegetable Boost: Throw in additional vegetables like spinach, kale, or bell peppers to up your nutrient intake.

4. Smoked Flavor: Consider adding smoked turkey or a dash of liquid smoke to deepen the flavor profile.

5. Herb Infusion: Try adding fresh rosemary or thyme for a different herbal taste that complements the existing flavors.

Serving Suggestions for Black Bean and Lentil Soup

• Tortilla Chips: Serve with a side of crunchy tortilla chips for added texture and flavor.

• Avocado Slices: Top each bowl with fresh avocado slices for creaminess and added healthy fats.

• Bread: Pair the soup with crusty bread or warm pita for a satisfying meal.

• Cheese: Don’t hesitate to add a sprinkle of shredded cheese for a richer taste if you’re not keeping it vegan.

• Side Salad: A fresh green salad can brighten up the meal and add a refreshing touch.

Storage and Freezing Instructions for Black Bean and Lentil Soup

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or microwave.

• Freezing: This soup freezes well! Allow it to cool completely, then transfer it to freezer-safe containers. It can be frozen for up to three months. Thaw in the refrigerator overnight before reheating.

Nutrition Facts (Per Serving)

| Nutrient | Amount |
|————–|———|
| Calories | 230 |
| Protein | 12g |
| Carbohydrates| 40g |
| Fat | 5g |
| Fiber | 12g |
| Sodium | 500mg |

FAQ About Black Bean and Lentil Soup

Can I use canned beans and lentils instead of dried?

Absolutely! Using canned beans and lentils can save time. Just rinse and drain them, and add them to the soup during the last 15-20 minutes of cooking to heat through.

Is this soup suitable for meal prep?

Yes, this soup is perfect for meal prep! It stores well and tastes even better the next day as the flavors meld together.

How can I make this soup spicier?

To add some heat, include diced jalapeños, red pepper flakes, or even a splash of hot sauce when cooking the vegetables. Adjust according to your spice tolerance!

Can I make this soup in a slow cooker?

Certainly! Just combine all your ingredients (except for lime juice and cilantro) in the slow cooker and cook on low for 6-8 hours. Add lime juice and cilantro before serving.

What can I serve with this soup?

This soup pairs wonderfully with crusty bread, salads, or avocado slices. You can also enjoy it with rice or quinoa for a more filling meal.

Final Thoughts

Black Bean and Lentil Soup is more than just a meal; it’s a warm and nourishing experience that brings comfort with every spoonful. Packed with nutrients, it caters to various dietary needs and preferences, making it a versatile addition to any kitchen. Whether it’s a weeknight dinner or a gathering with friends, this soup is a crowd-pleaser that offers delicious flavors and a generous portion of goodness. Dive in, get creative with your spins, and enjoy a bowl of healthy comfort on cold days!

Black Bean and Lentil Soup

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• Total Time: 420 minutes
• Yield: 6 servings
• Diet: Vegan

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Description

A delicious and hearty soup packed with nutritional goodness, perfect for chilly evenings.

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Ingredients

• 1 cup dried black beans
• 1 cup dried lentils
• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1/2 teaspoon salt
• 1 bay leaf
• 4 cups vegetable broth
• 2 cups water
• 1 can (14.5 ounces) diced tomatoes
• 1 tablespoon lime juice
• 1/4 cup fresh cilantro, chopped

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Instructions

1. Rinse the dried black beans and lentils under cold water to remove any dirt or debris.
2. Place the rinsed black beans and lentils in a large bowl and cover them with water. Let them soak for at least 6 hours or overnight.
3. After soaking, drain the beans and lentils and set them aside.
4. Heat the olive oil in a large pot or Dutch oven over medium heat.
5. Add the chopped onion to the pot and sauté for 5-7 minutes, stirring occasionally, until the onion becomes translucent and slightly golden.
6. Add the minced garlic to the pot and sauté for another 1-2 minutes, until fragrant.
7. Add the chopped carrot and celery to the pot and cook for another 5 minutes, stirring occasionally, until they begin to soften.
8. Stir in the ground cumin, smoked paprika, ground turmeric, black pepper, and salt. Cook for 1 minute to allow the spices to release their aromas.
9. Add the bay leaf to the pot and pour in the vegetable broth and water.
10. Stir in the diced tomatoes, including their juices, and bring the mixture to a boil.
11. Once boiling, reduce the heat to low and add the drained black beans and lentils to the pot.
12. Stir everything together and cover the pot with a lid.
13. Simmer the soup for 45-60 minutes, or until the black beans and lentils are tender and fully cooked, stirring occasionally.
14. Once the beans and lentils are cooked, remove the bay leaf from the pot and discard it.
15. Stir in the lime juice and chopped fresh cilantro.
16. Taste the soup and adjust the seasoning, adding more salt or pepper as desired.
17. Serve the soup hot, garnished with additional cilantro if desired.

Notes

Soak beans and lentils to reduce cooking time. Taste before serving and adjust seasoning as needed.

• Prep Time: 360 minutes
• Cook Time: 60 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Vegetarian