Lentil and Black Bean Soup

Lentil and Black Bean Soup
Lauri Patterson / Getty Images
Ratings (21)
  • Total: 50 mins
  • Prep: 20 mins
  • Cook: 30 mins
  • Yield: Serves 8
Nutritional Guidelines (per serving)
520 Calories
4g Fat
93g Carbs
33g Protein
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Comfort foods needn't be high fat or high calorie. Soup is a great example. You can make delicious, nutritious, and satisfying soups such as this Lentil and Black Bean soup, which is packed full of low-fat, high-fiber goodness. If you choose to use vegetable broth, this makes a great vegetarian lunch.

Ingredients

  • 2 teaspoon canola oil
  • 1 1/2 cups finely chopped onion
  • 1 large celery stalk, diced
  • 2 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 cup green lentils, rinsed and picked through
  • 2 (15-ounce) cans reduced-sodium black beans, drained and rinsed
  • 1 (14.5-ounce) can diced tomatoes
  • 4 cups fat-free, low-sodium vegetable or chicken broth

Steps to Make It

  1. In a large pot, heat oil on medium heat. Sauté onions, celery, and garlic until softened, about 4-5 minutes. Sprinkle cumin and chili powder, cook for 1 minute until fragrant.

  2. Add lentils, black beans, tomatoes, and broth. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.

Per Serving: Calories 127, Calories from Fat 14, Total Fat 1.6g (sat 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g