Lentil and Black Bean Soup

Lentil and Black Bean Soup
Lauri Patterson / Getty Images
  • 50 mins
  • Prep: 20 mins,
  • Cook: 30 mins
  • Yield: Serves 8
Ratings (21)

By Fiona Haynes

Updated 12/01/17

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.

What You'll Need

  • 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

How 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

Nutritional Guidelines (per serving)
Calories 520
Total Fat 4 g
Saturated Fat 1 g
Unsaturated Fat 1 g
Cholesterol 0 mg
Sodium 421 mg
Carbohydrates 93 g
Dietary Fiber 25 g
Protein 33 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)