LENTIL AND BLACK BEAN SOUP
This Lentil and Black Bean Soup offers a rich and hearty combination of two powerful legumes in one comforting bowl. Simmered gently with vegetable broth, a hint of tomato paste and fragrant coriander, this soup boasts depth and body while remaining light and clean. It’s a great source of plant-based protein and fibre, ideal for keeping you full and nourished. Perfect as a weekday lunch or a light evening meal, this soup is quick to prepare and deeply satisfying. Serve it with a slice of crusty bread or a crisp side salad for a balanced, wholesome dish that’s warming, healthy and incredibly easy to make from pantry staples.
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
- ¼ cup lentils (green or brown)
- ¼ cup cooked black beans (or canned, rinsed)
- 1 cup vegetable broth
- ¼ tsp ground coriander
- 1 tsp tomato paste
FULL NUTRITIONAL INFORMATION
- Calories: 233.7 kcal
- Fat: 0.9 g
- Saturated Fat: 0.2 g
- Carbohydrate: 42.2 g
- Sugar: 1.9 g
- Sodium: 82.5 mg
- Fiber: 9.4 g
- Protein: 16 g
- Calcium: 42.4 mg
- Iron: 4.3 mg
- Potassium: 549.8 mg
PREPARATION
- Rinse The Lentils: Rinse the lentils thoroughly under cold water and drain.
- Combine Ingredients: In a small saucepan, combine lentils and vegetable broth. Bring to a boil over medium heat.
- Simmer The Lentils: Reduce heat and let simmer uncovered for 10 to 12 minutes until lentils are nearly tender.
- Add Additional Ingredients: Stir in black beans, tomato paste, and ground coriander.
- Final Simmer: Simmer for an additional 5 to 7 minutes, allowing the flavours to meld and the soup to thicken slightly.
- Adjust Seasoning: Adjust seasoning with a pinch of salt or pepper if desired.
- Serve: Serve hot, garnished with chopped herbs or a drizzle of olive oil if available.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- 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, 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.
- Reheat: Reheat on the hob over low heat or microwave in short bursts, stirring occasionally.