Healthy Black Bean and Lentil Soup with Smoked Paprika Flavor

Benefits and Advantages of black bean and lentil soup

This black bean and lentil soup is notable for its easy preparation, making it accessible to cooks of all skill levels. The combination of black beans and lentils supplies a robust source of plant-based protein and fiber, which supports digestion and provides lasting energy. Naturally vegan and gluten-free, this soup suits a variety of dietary preferences and needs. Its low-calorie content aligns well with weight-conscious eating plans, while the blend of vegetables and spices boosts its nutritional value, supplying essential vitamins and minerals. Versatile and comforting, this soup is ideal for a nourishing lunch or dinner, contributing to overall health with minimal effort and maximum flavor.

Essential Ingredients for black bean and lentil soup

• 1 cup dried black beans (rich in antioxidants and protein)
• 1 cup dried lentils (high in dietary fiber and iron)
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 4 cups vegetable broth (vegan, low-sodium preferred)
• 1 can (14 ounces) diced tomatoes or 2 tablespoons tomato paste
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and black pepper to taste
• Optional: 2 diced carrots and 2 diced celery stalks for added vegetables
• Optional: 2 bay leaves for flavor
• Optional: 2 cups chopped kale or spinach for extra greens
• Optional: 1 tablespoon lemon juice to finish
• Optional: 3 tablespoons nutritional yeast for savory depth
• Optional garnish: Chopped parsley or cilantro

These ingredients create a nourishing, hearty soup suitable for many diets and can be adjusted according to taste and availability.

Dietary Substitutions to Customize Your black bean and lentil soup

To tailor this soup to various dietary needs and preferences, consider these substitutions:

• Gluten-free: Use certified gluten-free vegetable broth and ensure canned tomatoes or tomato paste are gluten-free.
• Bean alternatives: Substitute black beans with kidney beans or great northern beans, maintaining protein content and texture.
• Lentil swaps: Replace lentils with split peas or chickpeas for different flavor and nutritional profiles.
• Added heartiness: Incorporate diced sweet potatoes or butternut squash for a vitamin A boost and fuller texture.
• Low sodium: Use homemade broth or low-sodium canned goods, and control added salt carefully.
• Vegan enhancements: Top with nutritional yeast or non-dairy yogurt for creaminess and extra protein.
• Spicy variants: Add chili flakes, jalapeños, or chipotle peppers to increase heat per preference.

These swaps make the soup flexible and enjoyable for different dietary restrictions or flavor desires without compromising its wholesome nature.

How to Prepare the Perfect black bean and lentil soup: Step-by-Step Guide

1. Prep beans and lentils: Rinse 1 cup each of dried black beans and lentils under cold water; soak black beans overnight to reduce cooking time.
2. Sauté aromatics: In a large pot, heat 2 tablespoons extra virgin olive oil over medium heat. Add 1 diced onion, 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks. Sauté until vegetables soften, about 6 to 7 minutes.
3. Add tomato base and spices: Stir in 2 tablespoons tomato paste or 1 can diced tomatoes, 1 teaspoon cumin, 1 teaspoon smoked paprika, ½ teaspoon curry powder (optional), and ½ teaspoon red pepper flakes or diced chipotle peppers. Cook 1-2 minutes to toast spices.
4. Add beans, lentils, broth, and herbs: Drain soaked black beans and add along with lentils, 6 cups vegetable broth, and 2 bay leaves to the pot. Bring to a boil.
5. Simmer soup: Reduce heat, cover, and simmer for 25 to 35 minutes until beans and lentils are tender.
6. Final touches: Remove bay leaves. Partially blend soup with an immersion blender for creamy yet chunky texture, or pulse half the soup in a blender.
7. Add greens: Stir in 2 cups chopped kale or spinach; cook 1 to 2 minutes until wilted.
8. Season and serve: Finish with 1 tablespoon lemon juice and optional 3 tablespoons nutritional yeast. Season with salt and pepper to taste. Garnish with chopped parsley or cilantro.

This method balances comfort and nutrition, assuring a flavorful and hearty soup.

Mastering black bean and lentil soup: Advanced Tips and Variations

To bring out richer flavors in your black bean and lentil soup, begin by toasting your spices such as paprika, cumin, and curry powder in the pot before adding any vegetables. This step intensifies their aroma. Using homemade vegetable broth can add depth compared to store-bought versions. For a creamier texture, blend about one-third of the soup and stir it back in, giving a velvety feel without losing chunkiness. A splash of apple cider vinegar or fresh lime juice right before serving brightens the flavors and adds a pleasant tang. For non-vegetarian options, smoked turkey or diced ham provide heartier notes. Incorporating roasted red peppers adds a subtle sweetness. Fresh herbs like cilantro or parsley at the end enhance freshness, and a pinch of chili powder or diced chipotle peppers can add warmth or heat, customizable to your taste. These variations allow you to tailor the soup for seasons, dietary preferences, and flavor preferences while preserving its wholesome appeal.

How to Store black bean and lentil soup: Best Practices

Store your black bean and lentil soup in airtight containers in the refrigerator for up to 5 days to keep it fresh. For longer preservation, portion the soup into freezer-safe containers or bags, leaving space for expansion, and freeze for up to 3 months. When ready to eat, thaw frozen soup overnight in the refrigerator before reheating on the stove over medium heat, stirring occasionally for even warmth. Avoid boiling, as this can affect texture. Only reheat the portion intended to be consumed to maintain quality and reduce waste. Proper storage and reheating retain the soup’s nutritional content and flavor, making it perfect for meal prep or quick meals.

Nutritional Value of black bean and lentil soup

For further insight into the health benefits of black beans and the nutritional value of lentils, visit these informative sources.

FAQs: Frequently Asked Questions About black bean and lentil soup

Healthy Black Bean and Lentil Soup with Smoked Paprika Flavor

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🥣 Dive into this Healthy Black Bean and Lentil Soup, packed with nutritious vegetables, fiber, and protein for a satisfying meal.
🧄 Experience the smoky depth of smoked paprika and hearty legumes, perfect for cozy days at home.

• Total Time: 40-65 minutes
• Yield: 6 servings 1x

Ingredients

Scale 1x2x3x

2 tablespoons extra virgin olive oil
2 diced carrots
2 diced celery stalks
1 finely diced yellow onion
2 minced garlic cloves
2 tablespoons tomato paste (optional)
1 teaspoon paprika powder
½ teaspoon curry powder (optional)
½ teaspoon ground cumin
½ teaspoon red pepper flakes or 2 to 4 diced chipotle peppers in adobo sauce
Salt and pepper to taste
1 cup green or brown lentils, rinsed
1 can (14 ounces) black beans, drained and rinsed
6 cups vegetable broth (low-sodium preferred)
2 bay leaves
2 cups chopped kale
1 tablespoon lemon juice
3 tablespoons nutritional yeast (optional)
Chopped parsley or cilantro for garnish

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Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery; sauté for 6 to 7 minutes until vegetables are softened.
2. Stir in tomato paste, paprika, curry powder, cumin, and red pepper flakes or chipotle peppers; cook for 1-2 minutes to deepen flavors.
3. Add lentils, black beans, vegetable broth, and bay leaves. Bring to a boil, then reduce heat to simmer, covered, for 25 to 35 minutes until lentils are tender.
4. Remove bay leaves. Partially blend the soup using an immersion blender, or transfer half of the soup to a blender and pulse to your desired consistency.
5. Stir in chopped kale and cook for an additional 1-2 minutes until wilted.
6. Finish with lemon juice, nutritional yeast if using, and adjust seasoning with salt and pepper to taste. Garnish with chopped parsley or cilantro before serving.

Last Step:

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Notes

🧄 Sauté tomato paste and spices well to enhance flavor complexity.
🗑️ Remove bay leaves before blending to avoid unpleasant texture.
🌶️ Adjust spice level by changing the amount of chipotle peppers or red pepper flakes.

• Author: Brandi Oshea
• Prep Time: 10-20 minutes
• N/A: 0 minutes
• Cook Time: 30-45 minutes
• Category: Soup
• Method: Simmering
• Cuisine: American
• Diet: Vegan

Nutrition

• Serving Size: 1 serving
• Calories: 220-400
• Sugar: N/A
• Sodium: 400-1900 mg
• Fat: 4-9 g
• Saturated Fat: N/A
• Unsaturated Fat: N/A
• Trans Fat: N/A
• Carbohydrates: 40-61 g
• Fiber: 12-26 g
• Protein: 11-21 g
• Cholesterol: N/A