Ingredients for Protein Packed Black Bean and Lentil Soup, a heart-healthy recipe prepared by Jen from Advantia Health.
Prepared bowl of Protein Packed Black Bean and Lentil Soup, a heart-healthy recipe prepared by Jen from Advantia Health.

Keep your energy up while enjoying this delicious and hearty soup full of wholesome ingredients.

Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Yield: 8 servings
Serving Size: 1 cup (approximately)

Ingredients

  • 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 (low sodium is suggested)

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.

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 |