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