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A cozy, meat-free one-pot soup loaded with fiber, plant-based protein, and bold flavors, ready in under 45 minutes using common pantry staples.

Ingredients

Scale
  • 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 and rinsed if desired
  • 1 teaspoon chili powder
  • ½ teaspoon ground cumin
  • ½ teaspoon black pepper
  • ½ teaspoon kosher salt (adjust to taste)
  • ½ teaspoon crushed red pepper (optional)
  • 4 cups vegetable broth, low-sodium preferred

Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Add minced garlic and sauté about 1 minute until fragrant.
  3. Add diced onion and carrots; cook 4–6 minutes until onions soften and become translucent.
  4. Add diced tomatoes, dried lentils, black beans, chili powder, cumin, black pepper, kosher salt, crushed red pepper (if using), and vegetable broth; stir well and cover.
  5. Bring to a boil, then reduce heat to low and simmer, covered, for 25–30 minutes until lentils and carrots are tender.
  6. If soup thickens too much, stir in additional broth or water to reach desired consistency.
  7. Taste and adjust seasonings with more salt, spices, or a squeeze of lime juice if desired.
  8. Optional: Stir in fresh spinach or kale during the last 5 minutes of cooking to wilt the greens.
  9. Slow cooker option: Combine all ingredients in a 6-quart slow cooker and cook on low for 6–8 hours or on high for 3–4 hours; if using canned lentils, add near the end and reduce broth slightly.

Notes

Rinse canned black beans to reduce sodium and freshen flavor., Brown or green lentils hold their shape and take 25–30 minutes to cook; red or orange lentils cook faster but can thicken soup., Use low-sodium vegetable broth to control salt levels., When reheating, add hot broth or water if soup is too thick., Enhance flavor with a squeeze of lime juice, drizzle of olive oil, or toppings like chopped cilantro or sliced avocado.

Nutrition

Find it online: https://theproteincook.com/protein-packed-black-bean-and-lentil-soup/