This hearty vegan lentil and black bean soup recipe is the perfect comfort food for chilly days. Only 223 calories per generous serving!
In the spirit of Meatless Monday, I pulled together a healthy, vegetarian (actually, this one will satisfy those who prefer vegan, too) lentil black bean soup for dinner.
Truth be told, I needed something light after a weekend of hot gravy sandwiches - that would be a piece of bread, smeared with cranberry-maple sauce, loaded with turkey and stuffing and drenched in gravy.
Oh yeah. You can see why I needed to get back to basics. A simple soup of lentils simmered with black beans, onions, garlic and flavored with smoked paprika is just what the diet doctor ordered. My jeans concur. And I'm always a sucker for a comforting soup, like chicken corn potato chowder or my family's favorite fisherman soup with tilapia.
All this talk about meatless meals leads me to this cookbook.
Last week I attended a book signing for Pam Anderson's new book, Cook Without a Book: Meatless Meals. You may remember that I am a big fan of Pam Anderson's recipes and books - her Spicy Coconut Shrimp Stew is one of our favorites. Pam speaks to the home cook, developing recipes that can be made and enjoyed by novice and experienced cooks alike. She is a down-to-earth, kind soul who clearly loves what she does. She was accompanied by her daughter Maggy, who is a force of her own - she has one of the biggest hearts of anyone I know and spunk to spare.
There are plenty of books out there that are packed with vegetarian recipes. So, what makes Pam's book different? One of the most appealing things to me is that the book provides formulas for whipping up healthy, meatless meals while providing latitude so that you can come up with your own flavor combinations depending on what ingredients you have on hand. If you're not in the mood for being creative, that's okay. There are plenty of suggestions for each type of meal and the categories run the gamut from oatmeal and breakfast pizzas to skillet stews and fast-food favorites (Italian, Asian and Mexican).
This Lentil & Black Bean Soup recipe doesn't come from Pam's book, but is inspired by her philosophy of working more meatless meals in our repertoire.
How to make this lentil black bean soup recipe:
Heat olive oil in a large sauce pan set over medium heat. Add onions and celery and cook, stirring occasionally, until the vegetables are beginning to soften, 6 to 7 minutes.
Add garlic, smoked paprika and bay leaves and saute for 30 seconds.
Stir in diced tomatoes with juices, lentils, 3 cups vegetable or chicken broth and 3 cups water. Increase heat to medium-high and bring the mixture to a boil.
Reduce the heat slightly and cook, stirring occasionally, until lentils are tender, 25 to 35 minutes.
Remove from the heat and let cool for about 10 minutes. Remove and discard the bay leaves. Transfer half of the lentil mixture, half of the black beans and ¾ cup chicken broth to the bowl of a blender or food processor. Pulse until combined, but not pureed. It should be a chunky texture.
Pour the blender mixture back into the lentils in the saucepan, along with the remaining 1 cup of vegetable or chicken broth and remaining black beans. Stir and reheat over medium heat. Stir in parsley. Serve.
Other recipes with lentils:
Instant Pot Lentil Soup with Sweet Potatoes {Cookin' Canuck}
Dal Makhani {Indian Simmer}
Lentil Drops in Garlic Tomato Sauce {eCurry}
Curried Lentil Soup {Namely Mary}
Roasted Shrimp & Green Lentils {Blue Kitchen}
Printable Recipe
Hearty Lentil & Black Bean Soup with Smoked Paprika
Ingredients
- 1 tablespoon olive oil
- ½ large onion chopped
- 2 large stalks celery diced
- 2 cloves garlic minced
- 2 teaspoons smoked paprika
- 2 bay leaves
- 1 14 ounces can diced tomatoes
- 1 cup dried brown lentils
- 4 ¾ cup low-sodium vegetable or chicken broth divided
- 3 cups water
- 1 14 ounces can black beans, drained and rinsed
- ¼ cup chopped parsley
- salt and pepper to taste
Instructions
- Heat olive oil in a large sauce pan set over medium heat. Add onions and celery and cook, stirring occasionally, until the vegetables are beginning to soften, 6 to 7 minutes.
- Add garlic, smoked paprika and bay leaves and saute for 30 seconds.
- Stir in diced tomatoes with juices, lentils, 3 cups vegetable or chicken broth and 3 cups water. Increase heat to medium-high and bring the mixture to a boil. Reduce the heat slightly and cook, stirring occasionally, until lentils are tender, 25 to 35 minutes.
- Remove from the heat and let cool for about 10 minutes. Remove and discard the bay leaves. Transfer half of the lentil mixture, half of the black beans and ¾ cup vegetable or chicken broth to the bowl of a blender or food processor. Pulse until combined, but not pureed. It should be a chunky texture.
- Pour the blender mixture back into the lentils in the saucepan, along with the remaining 1 cup of chicken broth and remaining black beans. Stir and reheat over medium heat. Stir in parsley. Season with salt and pepper to taste. Serve.
Notes
Nutrition
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Julia Holmes
I have been looking for a Lentil soup that appealed to both me and my husband. This sounds like just the one.
Thanks Pam!
Elizabeth
Oh, this sounds like dinner! To avoid the BPA issue, I now cook my beans in the slowcooker for 3 hours on high--no soaking required (Smitten Kitchen). I 'liked' you on Facebook, but they have my old email and canoemail is no longer operational.
Diana
I'm obsessed with soups this time of year. I'll have to try this one! That cookbook looks awesome. I'm definitely in a food rut and could use some good meatless inspiration
shayna
that recipe looks delicious! I would love a book!
Catherine
Love your blog and the soup looks delicious!
Isabelle @ Crumb
I always start craving hearty, chunky soups once fall rolls around, and this one looks like it would be a perfect addition to my repertoire, especially with the lentils and beans for added protein, and the smoked paprika for spice... such a great antidote to the cold, wet weather we've been having!
Sally
Love your blog and use your recipes regularly to feed my family! Thanks so much for all the great content.
Judy
Ohhh! I have everything in house to make this on a rainy windy morning! Thanks for the great sounding and looking recipe! You solved the dinner today question!
Deb
I have been wanting to try my hand at soup with lentils - this recipe sounds delicious!
LeGwen
I love lentils. They are quick cooking and delicious and does smoked paprika have the best smokey flavor or what? I can't wait to try this recipe.