Home » Recipes » Dish Type » » Protein Packed Black Bean and Lentil Soup
4.44 from 431 votes
by SkinnyMs.
Jump to Recipe
Published: February 17, 2019 Last Updated: January 27, 2023
A meatless, one-pot meal packed with superfoods.
We’ve all had days when we need a lunch that’s sustaining and satisfying. If you’ve got a lot on your plate this week, consider making a batch of this protein-packed Black Bean and Lentil Soup. It will keep your energy up for hours with its high fiber, high protein mix of black beans and lentils. Add in some sweet carrots, diced tomatoes, and a dash of cumin and chili powder to create a flavorful lunch. You’ll want to make this soup a regular part of yourhealthy eating menu plan!
The best part about this energy-inducing, filling soup? It’s ready in only 30 minutes, so you can whip up a batch in no time at all. And, because it uses all plant-based ingredients, it’s relatively inexpensive as well. You can make this soup for less than ten dollars, and it makes eight servings. Talk about a great way to save money without sacrificing flavor!
Give Meatless Monday a Try
This flavorful, protein-packed Black Bean and Lentil Soup has created a lot of Meatless Monday converts! We always recommend trying to incorporate at least one vegetarian day into your weight-loss routine, whether that day is Monday or any other day of the week. It’s a great way to take a break from unhealthy fats (like the saturated fats found in most meats).
You also might be surprised at how fulfilling vegetarian meals can be!Choosing Monday isn’t just about creating a clever name; it happens to be the ideal meatless day for many people. You can take a step back from any indulgences you may have allowed yourself over the weekend and reset your body with some delicious, plant-based food.
Once you learn how to cook vegetarian meals, you’ll find that you won’t miss the meat at all. You’ll still get plenty of protein from the beans and lentils, and their fiber content helps you feel full for hours afterward. We also like this combination because it creates a meaty texture, something that helps newer vegetarian eaters get over the no-meat hump.
Whether you’re switching to an entirely plant-based diet or you just want to dip your foot into the waters, this Black Bean and Lentil Soup is a great way to get started. Each serving has only 171 calories, making it a great addition to your list of lunches and dinners under 300 calories. Give it a try and let us know what you thought in the comments!
If you enjoy this healthy, vegetarian-friendly soup, we think you might also like to try:
- Instant Pot Green Detox Soup
- “Flush the Fat Away” Lentil and Vegetable Soup
- Slow Cooker Sweet Potato and Kale Soup
4.44 from 431 votes
Protein Packed Black Bean and Lentil Soup
Keep your energy up while enjoying this delicious and hearty soup full of wholesome ingredients.
Review Recipe PIN RECIPE Print Recipe
Prep Time 10 minutes minutes
Cook Time 35 minutes minutes
Total Time 45 minutes minutes
Yield 8 servings
Serving Size 1 cup (approximately)
Course Dinner, Lunch, Main Course, Soup
Cuisine American
Author SkinnyMs.
Review Recipe PIN RECIPE Print Recipe
Ingredients
US Customary - Metric
- 1 tablespoon extra virgin olive oil
- 2 garlic cloves minced
- 1 yellow onion diced small
- 2 carrots peeled and diced small
- 15 ounces diced tomatoes can
- 1 cup dried lentils
- 15 ounces black beans can, drained
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon black pepper
- 1/2 teaspoon kosher salt
- 1/2 teaspoon crushed red pepper
- 4 cups vegetable broth
Instructions
In a large pot add olive oil and sauté garlic for one minute. Add diced onions and carrots and continue to sauté until onion is tender, approximately 5 minutes. Add the remaining ingredients, stir and cover.
Bring to a boil over medium heat, reduce heat to a simmer and cook until lentils and carrots are tender, approximately 25 to 30 minutes.
Notes
Still hungry but watching calories? In order to stay under 300 calories, make it 1.5 cups. Either way, you'll have a delicious, nutritious, and filling bowl of soup.
Nutrition Information
Serving: 1cup (approximately) | Calories: 171kcal | Carbohydrates: 29g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Sodium: 640mg | Potassium: 510mg | Fiber: 11g | Sugar: 4g | Vitamin A: 2979IU | Vitamin C: 8mg | Calcium: 47mg | Iron: 3mg |
SmartPoints (Freestyle): 5
Keywords Budget-Friendly, dairy-free, Gluten-Free, Plant-Based, Vegetarian
Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms
Clean eating does not have to be difficult; it can be easy, fun, and delicious! For more tasty and healthy recipes, like us onFacebook, and follow usPinterest.
Also, check out our amazingebooks for more simple and tasty recipes. Have any delicious clean eating recipes that are just too good not to share? Let us know with a comment below!
