If Protein Packed Black Bean and Lentil Soup sounds like something you’d order at a trendy café for $14 (plus a side-eye for the “optional” bread), I’ve got good news: we’re making it at home—easily, in one pot, and with pantry staples that don’t require a scavenger hunt.
This is the kind of soup that makes your kitchen smell like you’ve been “meal prepping” all day… even if you started 35 minutes ago in yesterday’s leggings. It’s hearty, filling, naturally vegan, and loaded with plant-based protein from lentils and black beans—aka the dream team of “I want comfort food, but I also want to feel like I’ve got my life together.”
So grab your favorite soup pot, and let’s cook like we mean it.
Table of Contents
Why You’ll Love This Protein Packed Black Bean and Lentil Soup
- One pot = fewer dishes. And fewer dishes = more peace.
- Big flavor, minimal effort. Garlic + spices + tomatoes do the heavy lifting.
- Meal-prep magic. It reheats like a champ and tastes even better the next day.
- Protein-packed and satisfying. Lentils and black beans bring the “stick-to-your-ribs” energy.
- Budget-friendly. This is pantry-cooking at its finest.
Ingredients You’ll Need
Here’s what goes into this Protein Packed Black Bean and Lentil Soup (aka your new reliable weeknight hero):
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves, minced
- 1 yellow onion, diced small
- 2 carrots, peeled and diced small
- 1 (15-ounce) can diced tomatoes
- 1 cup dried lentils
- 1 (15-ounce) can black beans, drained
- 1 teaspoon chili powder
- ½ teaspoon cumin
- ½ teaspoon black pepper
- ½ teaspoon kosher salt
- ½ teaspoon crushed red pepper (optional, but I love a little kick!)
- 4 cups vegetable broth
Ingredient Notes (Chef Omar-style)
- Lentils: Brown or green lentils hold their shape best here. Red lentils will cook faster and get softer (still delicious, just a different vibe).
- Diced tomatoes: Regular is great, fire-roasted is even better if you want a smoky edge.
- Black beans: Rinse them if you want a “cleaner” broth. Drain-only if you like it a bit thicker.
How to Make This One-Pot Lentil Soup
This is a “dump-and-simmer” situation—with just enough sautéing at the start to make it taste like you tried really hard.
Step 1: Wake up the garlic
Heat the olive oil in a large pot over medium heat. Add the minced garlic and sauté for about 1 minute, just until fragrant.
Tip: Don’t wander off to check your phone “for one second.” Garlic is dramatic and will burn if ignored.
Step 2: Soften the veggies
Add the diced onion and carrots. Cook for about 5 minutes, stirring occasionally, until the onions look soft and glossy.
Step 3: Add everything else
Pour in the diced tomatoes, lentils, drained black beans, chili powder, cumin, black pepper, salt, crushed red pepper (if using), and vegetable broth.
Stir well, cover, and bring it to a boil.
Step 4: Simmer until cozy
Once it’s bubbling, reduce the heat to low and let it simmer for 25–30 minutes, or until the lentils and carrots are tender.
Step 5: Taste and adjust
Remove the lid, taste, and adjust seasoning. Need more salt? Add it. Want more heat? Hello, crushed red pepper. Want it smokier? A pinch more chili powder can do the trick.
And boom—vegan comfort food in a bowl.
Make It Even Better: Easy Add-Ons
If you want to jazz it up (without making it complicated), try one of these:
- Fresh lime juice at the end = instant brightness.
- Chopped cilantro or green onion for freshness.
- Avocado slices for creamy richness (and a little “look at me, I’m thriving” garnish).
- A handful of spinach stirred in during the last 2 minutes for extra greens.
- Corn for sweetness and texture.
Chef Omar’s Tips for Soup That Behaves
Because soup can be low-maintenance… until it suddenly isn’t.
- Dice your carrots small. Big chunks take longer, and nobody wants a crunchy surprise.
- Keep the simmer gentle. A rolling boil can make lentils break down too fast and thicken the soup more than you planned.
- Too thick? Add a splash of broth or water and stir.
- Too thin? Simmer uncovered for 5–10 minutes. Soup thickens as it hangs out—like it’s getting comfortable in your pot.
- Want it creamier without cream? Scoop out 1–2 cups, blend, then stir it back in. The soup turns velvety and acts like it went to culinary school.
And if your soup looks a little “rebellious” halfway through—don’t panic. Lentils do their own thing, then magically pull it together at the end like a rom-com finale.
A Little Story From My Kitchen
This Protein Packed Black Bean and Lentil Soup became a staple in my kitchen after one of those classic “surprise, we’re in your neighborhood!” friend drop-bys. You know—the kind where you want to feed people something warm and satisfying, but you also don’t want to wash every dish you own afterward.
I raided the pantry: lentils, black beans, tomatoes, broth. Thirty minutes later, everyone had a full bowl, the pot was nearly empty, and somebody asked, “So… you always cook like this?”
Yes. Obviously. (Don’t look at my spice drawer. It’s chaos.)
FAQs About Protein Packed Black Bean and Lentil Soup
Can I use canned lentils instead of dried?
You can, but the timing changes. Since canned lentils are already cooked, add them during the last 10 minutes of simmering so they don’t turn mushy.
How long does this keep in the fridge?
Store it in an airtight container for up to 4–5 days. The flavor gets even better after a day—like it matured emotionally overnight.
Can I freeze this soup?
Yes! Freeze in freezer-safe containers for up to 3 months. Thaw overnight in the fridge, then reheat on the stove with a splash of broth if it thickened.
Is this soup spicy?
With the crushed red pepper, it has a gentle kick—not a “call the fire department” situation. Leave it out for mild, or add more if you like heat.
What can I serve with it?
Crusty bread, cornbread, tortilla chips, or even a simple side salad. Honestly, this soup is hearty enough to count as dinner all by itself.
Your New Cozy Go-To Bowl
Some recipes are fussy. Some are forgettable. But Protein Packed Black Bean and Lentil Soup is the kind of dependable, comforting meal you’ll come back to when life gets busy and you still want dinner to feel like a warm hug.
Make a pot, stash leftovers, and enjoy that smug little feeling when future-you opens the fridge and finds a ready-to-go bowl of goodness. And if you add avocado on top? Congratulations—you’re basically a wellness icon now.
Keep the Cozy Vibes Going
- If you’re loving the hearty, plant-powered comfort of this bowl, you’ll probably also want to bookmark Cozy Anti-Inflammatory Lentil Soup for those “my body needs a reset but I still want dinner to taste amazing” nights.
- Want a brighter, zippier option for lunch meal prep? Try Vegan Lemon Lentil Soup—it’s like sunshine in a spoon (without forcing you to become a morning person).
- For the black-bean fans who like bold, weeknight-friendly flavors, don’t miss Easy Black Bean Tacos—same pantry energy, different delicious mission.
- And if you’re building a full “beans are my personality now” menu, pair this soup with Mediterranean Bean Salad with Feta for a fresh, crunchy side that makes the whole meal feel restaurant-level.
Before you go: If you made this Protein Packed Black Bean and Lentil Soup, I’d love to hear how it turned out! Leave a quick review and tap your star rating ⭐⭐⭐⭐⭐—your feedback helps other home cooks find their next favorite cozy dinner.
Protein Packed Black Bean and Lentil Soup
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
Protein Packed Black Bean and Lentil Soup is a cozy, one-pot vegan meal loaded with plant-based protein, fiber, and bold spices—perfect for easy weeknight dinners or meal prep.
Ingredients
1 tablespoon extra virgin olive oil
2 garlic cloves, minced
1 yellow onion, diced small
2 carrots, peeled and diced small
1 (15-ounce) can diced tomatoes
1 cup dried lentils
1 (15-ounce) can black beans, drained
1 teaspoon chili powder
½ teaspoon cumin
½ teaspoon black pepper
½ teaspoon kosher salt
½ teaspoon crushed red pepper (optional)
4 cups vegetable broth
Instructions
Heat olive oil in a large pot over medium heat. Add garlic and sauté for 1 minute until fragrant.
Add onion and carrots; cook for 5 minutes until softened.
Stir in diced tomatoes, lentils, black beans, spices, salt, and vegetable broth.
Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes until lentils are tender.
Taste and adjust seasoning. Serve warm.
Notes
Use brown or green lentils for best texture.
Soup thickens as it cools—add broth when reheating if needed.
Great for meal prep and freezer-friendly.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: One-Pot / Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 290 kcal
- Sugar: 6 g
- Sodium: 620 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 44 g
- Fiber: 15 g
- Protein: 16 g
- Cholesterol: 0 mg