Lentil & Black Bean Soup (Extra) Recipe

Looking for an easy Lentil & Black Bean Soup (Extra) recipe? Learn how to make Lentil & Black Bean Soup (Extra) using healthy ingredients.


Submitted by taurineblood

Makes 26 servings



This delicious recipe originally came from: http://lowfatcooking.about.com/od/soup1/r/lentibbsoup.htm I made the following changes: * added cayenne pepper * olive oil substitute * extra garlic * extra cumin * extra chili powder * extra lentils (for this Extra recipe) * extra beans (for this Extra recipe) * raw black beans instead of canned * raw tomatoes instead of canned * 6 extra cups of broth (some to offset the extra beans) I also have a normal version of this recipe. The amount of pepper still needs to be increased to a proper amount to give it a kick.

Recipe Ingredients for Lentil & Black Bean Soup (Extra)

2 tsp olive oil
2 tsp ground cayenne pepper
2 tbsp ground cumin
2 tbsp chili powder
3 cloves garlic, minced
1 1/2 cups finely chopped onion
1 celery stalk, large, diced
1 1/2 cup green lentils, raw, rinsed and picked through
4 cups black beans, raw, rinsed and picked through (~8 cups cooked)
1 lb tomatoes, diced
10 cups vegetable broth

Recipe Directions for Lentil & Black Bean Soup (Extra)

  1. Boil the beans until tender enough to eat. You don't want them too soft, by tender enough to eat.

  2. In a large pot, heat oil on medium heat. Sauté onions, celery, and garlic until softened, about 5-8 minutes. Sprinkle cumin, cayenne pepper, and chili powder, cook for 1-3 minute until fragrant. Add lentils, black beans, tomatoes and broth.

  3. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.

Categories

Soup

Nutrition Facts
Serving Size 159.8g
Amount Per Serving
Calories
168
Calories from Fat
14
% Daily Value*
Total Fat
1.6g
2%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
304mg
13%
Potassium
698mg
20%
Total Carbohydrates
27.3g
9%
Dietary Fiber
8.5g
34%
Sugars
2.0g
Protein
11.8g
Vitamin A 8% Vitamin C 6%
Calcium 6% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
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