There’s nothing quite like a hearty bowl of soup to bring warmth and comfort to your day, whether it’s chilly outside or you just need a little pick-me-up. This Black Bean and Lentil Soup is one of those recipes that not only fills you up but also feels like a hug in a bowl. With its origins rooted in humble and wholesome ingredients, black bean and lentil soup is cherished for its simplicity, nutrition, and ability to bring people together.
In many cultures, beans and lentils are staples, celebrated for their high protein, fiber, and nutrient content. This recipe combines the earthy flavors of black beans and lentils with aromatic vegetables, spices, and herbs to create a well-rounded meal that’s perfect for lunch, dinner, or even meal prep. It’s also completely plant-based, so everyone can enjoy it—vegans, vegetarians, and meat-lovers alike!
This soup is not just about nourishment; it’s also about slowing down and savoring the little things in life. Whether you’re cozying up on a quiet evening, sharing a meal with loved ones, or prepping meals for the week, this recipe is here to be your new favorite go-to.
Why You’ll Love This Recipe:
- Hearty and Filling: Thanks to the beans and lentils, this soup is packed with plant-based protein and fiber, keeping you full and satisfied.
- One-Pot Wonder: Everything comes together in one pot, making cleanup a breeze.
- Perfect for Meal Prep: This soup stores well, making it ideal for make-ahead lunches or dinners.
- Flexible Ingredients: Customize with your favorite vegetables or spices for a unique twist.
- Nutrient-Dense: Filled with vitamins, minerals, and antioxidants, it’s a healthful choice for any diet.
Ingredients You’ll Need:
- Olive oil: 1 tablespoon
- Yellow onion: 1, diced
- Garlic cloves: 3, minced
- Carrot: 1 large, diced
- Celery stalks: 2, diced
- Bell pepper: 1, diced
- Cumin powder: 1 teaspoon
- Smoked paprika: 1 teaspoon
- Dried thyme: 1 teaspoon
- Black beans: 1 can (15 ounces), rinsed and drained
- Lentils: 1 cup, rinsed
- Diced tomatoes: 1 can (15 ounces)
- Vegetable broth: 4 cups
- Bay leaf: 1
- Salt and black pepper: to taste
- Fresh cilantro or parsley: for garnish
How to Make Black Bean and Lentil Soup
Step-by-Step Instructions
- Start with the aromatics. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté until the onions are soft and translucent, about 5 minutes. The aroma of garlic and onion cooking together is the best start to any soup.
- Add the veggies. Toss in the diced carrots, celery, and bell pepper. Sauté for another 5 minutes, stirring occasionally, until the vegetables begin to soften. You’ll notice the colors brighten up, adding a lovely visual element to the soup.
- Season it up. Sprinkle the cumin, smoked paprika, and dried thyme over the veggies. Stir well to coat everything in the spices, and let it cook for another minute or so. This step releases the spices’ full flavor, creating a rich, aromatic base.
- Combine beans, lentils, and tomatoes. Add the black beans, lentils, and diced tomatoes (with their juices) to the pot. Stir everything together so the flavors can start mingling.
- Pour in the broth. Add the vegetable broth and bay leaf, then give it another good stir. Bring the soup to a boil over medium-high heat, then reduce the heat to low. Let it simmer for about 25-30 minutes, or until the lentils are tender.
- Season to taste. Once the lentils are fully cooked, season the soup with salt and black pepper to taste. Taste the soup and adjust seasonings as needed—don’t be shy with the salt, as it can really bring out the flavors in a soup like this.
- Serve and garnish. Ladle the soup into bowls, sprinkle with freshly chopped cilantro or parsley, and enjoy! A squeeze of lime or a pinch of red pepper flakes can add an extra punch if you’re in the mood.
Helpful Tips
- Choose the right lentils: Brown or green lentils work best for this recipe as they hold their shape well when cooked, adding a bit of texture to the soup.
- Don’t rush the sautéing: Taking a little extra time to let the veggies soften and the spices bloom makes a big difference in flavor.
- Add greens: For a nutritional boost, stir in a few handfuls of spinach or kale toward the end of cooking. They’ll wilt nicely into the soup without overpowering it.
- Experiment with toppings: Try avocado slices, a dollop of Greek yogurt (or a dairy-free alternative), or some crushed tortilla chips for a little added texture and flavor.
Recipe Details:
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4-6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Plant-based, Comfort food
- Diet: Vegan, Vegetarian
Notes:
- This soup thickens as it sits, so feel free to add a splash of water or broth when reheating if you prefer a thinner consistency.
- For a smoky kick, you could add a pinch of smoked chili powder or even a diced chipotle pepper if you like spice.
Nutritional Information (per serving):
- Calories: Approx. 250
- Protein: 10g
- Carbohydrates: 40g
- Fiber: 12g
- Fat: 4g
Frequently Asked Questions
Can I use dried black beans instead of canned?
Yes, but you’ll need to cook them separately first, as dried beans take much longer to cook than lentils. Once cooked, you can add them to the soup.
Can I freeze this soup?
Absolutely! This soup freezes beautifully. Just let it cool completely before transferring to a freezer-safe container. It’ll keep well in the freezer for up to three months. Thaw in the fridge overnight and reheat on the stove when ready to serve.
What other vegetables can I add?
Feel free to add whatever you have on hand! Zucchini, potatoes, or even corn would work wonderfully in this soup.
Storage Instructions
- Refrigerator: Store in an airtight container in the fridge for up to 5 days.
- Freezer: Freeze for up to 3 months. When reheating, add a little extra broth to reach your desired consistency.
Related Recipes
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Conclusion
This Black Bean and Lentil Soup is more than just a meal—it’s an experience of comfort, flavor, and healthfulness, all wrapped up in one bowl. Whether you’re meal-prepping for the week, serving family dinner, or just craving something cozy, this soup has you covered. Enjoy every spoonful, knowing you’re nourishing yourself with wholesome ingredients that are as good for the soul as they are for the body.
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Black Bean and Lentil Soup: A Comforting, Nutritious Bowl for Every Season
Description
There’s nothing quite like a hearty bowl of soup to bring warmth and comfort to your day, whether it’s chilly outside or you just need a little pick-me-up. This Black Bean and Lentil Soup is one of those recipes that not only fills you up but also feels like a hug in a bowl. With its origins rooted in humble and wholesome ingredients, black bean and lentil soup is cherished for its simplicity, nutrition, and ability to bring people together.
In many cultures, beans and lentils are staples, celebrated for their high protein, fiber, and nutrient content. This recipe combines the earthy flavors of black beans and lentils with aromatic vegetables, spices, and herbs to create a well-rounded meal that’s perfect for lunch, dinner, or even meal prep. It’s also completely plant-based, so everyone can enjoy it—vegans, vegetarians, and meat-lovers alike!
This soup is not just about nourishment; it’s also about slowing down and savoring the little things in life. Whether you’re cozying up on a quiet evening, sharing a meal with loved ones, or prepping meals for the week, this recipe is here to be your new favorite go-to.
Ingredients
- Olive oil: 1 tablespoon
- Yellow onion: 1, diced
- Garlic cloves: 3, minced
- Carrot: 1 large, diced
- Celery stalks: 2, diced
- Bell pepper: 1, diced
- Cumin powder: 1 teaspoon
- Smoked paprika: 1 teaspoon
- Dried thyme: 1 teaspoon
- Black beans: 1 can (15 ounces), rinsed and drained
- Lentils: 1 cup, rinsed
- Diced tomatoes: 1 can (15 ounces)
- Vegetable broth: 4 cups
- Bay leaf: 1
- Salt and black pepper: to taste
- Fresh cilantro or parsley: for garnish
Instructions
- Start with the aromatics. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté until the onions are soft and translucent, about 5 minutes. The aroma of garlic and onion cooking together is the best start to any soup.
- Add the veggies. Toss in the diced carrots, celery, and bell pepper. Sauté for another 5 minutes, stirring occasionally, until the vegetables begin to soften. You’ll notice the colors brighten up, adding a lovely visual element to the soup.
- Season it up. Sprinkle the cumin, smoked paprika, and dried thyme over the veggies. Stir well to coat everything in the spices, and let it cook for another minute or so. This step releases the spices’ full flavor, creating a rich, aromatic base.
- Combine beans, lentils, and tomatoes. Add the black beans, lentils, and diced tomatoes (with their juices) to the pot. Stir everything together so the flavors can start mingling.
- Pour in the broth. Add the vegetable broth and bay leaf, then give it another good stir. Bring the soup to a boil over medium-high heat, then reduce the heat to low. Let it simmer for about 25-30 minutes, or until the lentils are tender.
- Season to taste. Once the lentils are fully cooked, season the soup with salt and black pepper to taste. Taste the soup and adjust seasonings as needed—don’t be shy with the salt, as it can really bring out the flavors in a soup like this.
- Serve and garnish. Ladle the soup into bowls, sprinkle with freshly chopped cilantro or parsley, and enjoy! A squeeze of lime or a pinch of red pepper flakes can add an extra punch if you’re in the mood.
Notes
- This soup thickens as it sits, so feel free to add a splash of water or broth when reheating if you prefer a thinner consistency.
- For a smoky kick, you could add a pinch of smoked chili powder or even a diced chipotle pepper if you like spice.