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Lentil & Black Bean Soup (Normal) Recipe

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


Submitted by taurineblood

Makes 12 servings



This delicious recipe originally came from: http://lowfatcooking.about.com/od/soup1/r/lentibbsoup.htm I made the following changes: * olive oil substitute * extra garlic * extra cumin * extra chili powder * extra beans * raw black beans instead of canned * raw tomatoes instead of canned * 6 extra cups of broth I also have a version with extra beans. [NOTE: When you cook the beans, they will be absorbing a significant amount of water, so the actual serving size will be about 180-200grams!]

Recipe Ingredients for Lentil & Black Bean Soup (Normal)

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 cup green lentils, rinsed and picked through
3 cups black beans, raw (~5 cups cooked)
1 lb tomatoes, diced
10 cups vegetable broth
20 oz water

Recipe Directions for Lentil & Black Bean Soup (Normal)

  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 369.4g
Amount Per Serving
Calories
283
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
659mg
27%
Potassium
1210mg
35%
Total Carbohydrates
45.0g
15%
Dietary Fiber
13.6g
54%
Sugars
3.7g
Protein
19.5g
Vitamin A 17% Vitamin C 13%
Calcium 10% Iron 28%
* 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
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
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