Lentil and Black Bean Soup

Written by
Fiona Haynes
Freelance writer and copy editor Fiona Haynes has published more than 100 published recipes focused on low-fat and healthy eating.
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Fiona Haynes
Updated 09/04/18
Lentil and Black Bean Soup
Lauri Patterson / Getty Images
Prep: 20 mins
Cook: 30 mins
Total: 50 mins
Servings: 8 servings
Nutritional Guidelines (per serving)
520 Calories
4g Fat
93g Carbs
33g Protein
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Nutrition Facts
Servings: 8
Amount per serving
Calories 520
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 421mg 18%
Total Carbohydrate 93g 34%
Dietary Fiber 25g 89%
Protein 33g
Calcium 251mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(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.

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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

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