Description
Black Bean and Lentil Soup
This nourishing black bean and lentil soup is perfect for those chilly days when you need something warm and comforting. Packed with fiber, protein, and veggies, it’s a nutritious and hearty meal that’s super easy to make. Plus, it’s perfect for meal prep—store the leftovers in the freezer for a ready-to-go lunch or dinner. Whether you’re cooking for yourself or your family, this aromatic soup will surely satisfy your cravings and keep you cozy!
2 tbsp extra virgin olive oil
2 carrots, diced
2 celery stalks, diced
1 yellow onion, finely diced
2 garlic cloves, minced
2 tbsp tomato paste
1 tsp paprika powder
½ tsp curry powder
½ tsp ground cumin
½ tsp red pepper flakes
Salt and pepper to taste
1 cup green or brown lentils
1 can black beans, drained and rinsed
6 cups vegetable broth
2 bay leaves
2 cups chopped kale
Lemon juice to taste
Directions:
1. Sauté aromatics and vegetables in olive oil over medium heat.
2. Add tomato paste, spices, and continue sautéing for 1-2 minutes.
3. Add lentils, black beans, broth, and bay leaves. Simmer for 25 minutes.
4. Remove bay leaves, blend partially, then add kale and cook for 1-2 minutes.
5. Finish with lemon juice and enjoy!
Prep Time: 10 mins
Kcal: 396
Step-by-Step Guide
Follow these detailed instructions for the perfect soup. First, heat the olive oil in a large pot over medium heat. Add the diced onion, carrots, and celery, cooking for 7-8 minutes until softened. Add the minced garlic and cook for another minute until fragrant. Stir in the tomato paste, paprika, curry powder, cumin, and red pepper flakes, toasting the spices for 1-2 minutes to unlock their flavor. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Add the rinsed lentils, drained black beans, bay leaves, salt, and pepper. Bring to a boil, then reduce heat to a simmer, cover, and cook for 25 minutes or until lentils are tender.
After simmering, remove and discard the bay leaves. Use an immersion blender to partially puree the soup, leaving plenty of texture. Alternatively, transfer 2 cups of soup to a standard blender, blend until smooth, and stir back into the pot. Stir in the chopped kale and cook for just 1-2 more minutes until the kale is wilted but still vibrant. Finish by stirring in fresh lemon juice to taste, starting with one tablespoon.
Serving Suggestions
This hearty soup is a complete meal on its own, but it pairs wonderfully with crusty whole-grain bread or warm cornbread for dipping. For added freshness, top each bowl with a dollop of plain yogurt or sour cream, a sprinkle of fresh cilantro, and a few avocado slices. A side salad with a light vinaigrette makes for a perfect, balanced lunch or dinner.
How-to Summary
In short: Sauté veggies, toast spices, add broth, beans, and lentils, then simmer. Partially blend, wilt the kale, and finish with lemon juice for a bright, protein-packed, and freezer-friendly soup ready in about 40 minutes.
Frequently Asked Questions
Can I use dry black beans instead of canned?
Yes. Substitute one can with 1.5 cups of cooked black beans. If starting from dry, soak and cook them separately before adding to the soup.
How can I make this soup in a slow cooker?
Sauté the vegetables and toast the spices on the stove as directed, then transfer everything except the kale and lemon juice to your slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Stir in kale and lemon juice just before serving.
Is this soup freezer-friendly?
Absolutely. Cool the soup completely and store it in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently, adding a splash of broth if needed.
Can I use a different green instead of kale?
Yes. Spinach or Swiss chard are excellent substitutes. Add spinach at the very end, off the heat, as it wilts almost instantly.
How do I make this soup more creamy without dairy?
For extra creaminess, blend a larger portion of the soup, or add 1/4 cup of raw cashews when blending. A spoonful of tahini stirred in at the end also adds rich depth.
Common Mistakes to Avoid
- Not rinsing lentils and beans: Always rinse lentils and canned beans to remove excess starch and sodium, which can affect texture and flavor.
- Skipping the spice toast: Briefly cooking the tomato paste and spices is crucial for developing the soup’s deep, complex flavor base.
- Overcooking the kale: Add the kale at the very end. Cooking it for just 1-2 minutes preserves its color, texture, and nutrients.
- Forgetting the acid: The lemon juice is not optional. It brightens all the flavors. Taste and adjust at the end.
Conclusion
This black bean and lentil soup is the epitome of wholesome, comforting cooking. It’s incredibly versatile, packed with nutrition, and designed to make your week easier with its excellent freezer storage. By following this guide and avoiding common pitfalls, you’ll create a reliably delicious staple that warms you up from the inside out. Give it a try and enjoy the cozy, satisfying results.