LENTIL AND BLACK BEAN HEARTY ONE-POT SOUP
The Lentil and Black Bean Hearty One-Pot Soup is a deeply satisfying dish that brings together the earthy richness of lentils and the hearty depth of black beans in one nourishing pot. This soup is simmered gently with fragrant coriander, tomato paste and wholesome vegetable broth. This soup develops a layered flavour that is warming yet refreshingly clean. It provides an excellent balance of plant-based protein and fibre, which supports the digestive system and overall vitality. The texture is both strong and comforting, with tender lentils and beans creating a fulfilling bite in every spoonful. It is quick to prepare and versatile in use, which makes it a perfect weekday lunch, a light dinner or even a potluck contribution that appeals to all. This Lentil and Black Bean Hearty One-Pot Soup is served with a side of crusty bread, quinoa or a crisp salad.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer, Stew
OCCASION/HOLIDAY
Winter, Fall, Potluck, New Year’s Day, Valentine’s Day, Picnic, Rosh Hashanah
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, High Fibre, Low Fat, Wheat/Gluten-Free, Healthy, Quick & Easy, Low Sodium
DISH TYPE
Soup / Stew
INGREDIENTS
- 48 grams | 1.69 ounces | ¼ cup lentils
- 43 grams | 1.52 ounces | ¼ cup black beans
- 240 milliliters | 8.12 fluid ounces | 1 cup vegetable broth
- 5 grams | 0.02 ounces | ¼ teaspoon coriander
- 5 grams | 0.18 ounces | 1 teaspoon tomato paste
FULL NUTRITIONAL INFORMATION
- Calories: 214 kilocalories
- Fat: 0.8 grams
- Saturated Fat: 0.2 grams
- Carbohydrate: 39.0 grams
- Sugar: 2.6 grams
- Fibre: 10.2 grams
- Sodium: 540 milligrams
- Protein: 13.1 grams
- Calcium: 64 milligrams
- Potassium: 740 milligrams
- Iron: 3.3 milligrams
PREPARATION
These steps are followed for the preparation of Lentil and Black Bean Hearty One-Pot Soup:
- Rinse The Lentils: Place the lentils in a sieve and rinse them thoroughly under cold running water, which removes any dust or impurities and ensures they cook evenly, which takes 2 minutes.
- Combine Ingredients: Add the rinsed lentils and vegetable broth to a small saucepan. Set the pan over medium heat and bring the mixture to a gentle boil, which takes 3 to 4 minutes.
- Simmer The Lentils: Once boiling, reduce the heat and let the lentils simmer uncovered until they are almost tender. This stage usually takes 10 to 12 minutes and allows them to soften without becoming mushy.
- Add Additional Ingredients: Stir in the black beans, tomato paste and ground coriander. Mix well so the beans warm through and the tomato paste deepens the flavour, which takes 2 minutes.
- Final Simmer: Let the soup simmer gently once more so the flavours can meld together and the broth can thicken slightly in 5 to 7 minutes.
- Adjust Seasoning: Taste the soup and add a small pinch of salt or pepper if needed to balance the flavours.
- Serve: Ladle the soup into a bowl and serve it hot. You can garnish with chopped fresh herbs or a drizzle of olive oil if available.
PREPARATION TIME
5 minutes
COOKING TIME
20 minutes
TIPS
Here are some helpful tips for Lentil and Black Bean Hearty One-Pot Soup:
- Soaking Lentils: Soaking lentils ahead of time will speed up the cooking process.
- Low-Sodium Broth: Use low-sodium broth to control the salt content.
- Lemon Juice: A dash of lemon juice at the end will brighten the flavour.
- Added Creaminess: For added creaminess, blend half the soup and mix it back in.
- Tomato Paste: Tomato paste intensifies richness, so don’t skip it.
VARIATIONS
- Chilli Flakes Or Cayenne: Add a pinch of chilli flakes or cayenne for heat.
- Green Vegetable Boost: Stir in chopped spinach or kale for a green vegetable boost.
- Red Lentils: Replace lentils with red lentils for a smoother texture and quicker cook time.
- Cooked Quinoa: Add cooked quinoa for extra bulk and protein.
- Flavour Twist: Include cumin or smoked paprika for a flavour twist.
PREPPING AND STORAGE
- Cool The Soup: Let the soup cool completely before storing.
- Refrigerate: Refrigerate in an airtight container for up to 4 days.
- Freeze Portions: Freeze in individual portions for up to 2 months.
