This recipe came across my pinterest feed yesterday, just in time for me to choose this week’s Sunday batch cooking recipe. I didn’t even need to change anything because it was already compliant and in perfect ratios. That almost never happens! Yay!
This soup was hearty and comforting on these first cold days of fall. It’s simple, yet flavorful. The smoked paprika and parsley gave it some wonderful flavors.
Please Note: One serving of this soup only provides about 6 oz of veggies. I met my veggie quota with a delicious farmers-market fresh corn-on-the-cob on the side. YUM. There are other suggestions below for how to complete this meal.
Hearty Lentil & Black Bean Soup
Each Serving Contains:
- 6 oz Veggies
- 1 Protein Serving
- 1 Fat Serving
Some Notes: This soup is partially puréed, which is optional and not necessary if you aren’t comfortable blending your food. The lentils roughly double in volume, and with the drained can of beans this soup comes out to roughly 6 oz beans/lentils per serving, but it won’t be super precise. If it serves your mental peace to cook your lentils separately and add them at the end, you can do that. The vegetables are also in the “close enough” quantity realm, I count them as half of a veggie serving. This is one reason why some people in recovery programs don’t eat soups, because it can be tricky to get precise measurements. Use your own judgement about what will work for you. You can also weigh a portion as your total meal amount plus 2 ounces for broth, if that brings you more food serenity.
- 1/2 large onion, chopped
- 2 large stalks celery, diced
- 1 (14 oz) can diced tomatoes
Ways to complete your veggie serving:
- Add shredded dark greens like kale or chard into soup (at the end)
- Have corn on the cob on the side (1 ear of corn counts as half of a veggie serving)
- Add corn to the soup
- Eat some raw veggies on the side
- 1 (14 oz.) can black beans, drained and rinsed
- 1 cup dried brown lentils
- Avocado (to garnish)
Condiments & Spices
- 2 cloves garlic, minced
- 2 tsp smoked paprika
- 2 bay leaves
- 3 cups vegetable broth
- 3 cups water
- 1/4 cup chopped parsley (garnish)
- Salt and pepper to taste
- Nutritional yeast (optional)
- Grain Additions: Serve over 4 oz cooked rice, quinoa, etc.
- Protein Additions: Add more beans or lentils, or garnish with cheese.
- Fat Additions: Add more avocado or cheese.
- Heat a large pot over medium heat. Add onions and celery and cook, covered with a lid, stirring occasionally, until the vegetables are beginning to soften, 6 to 7 minutes. You can add a little oil if you want, but it is not necessary.
- Add garlic, smoked paprika and bay leaves and sauté for 30 seconds. Stir in diced tomatoes with juices, lentils, 3 cups vegetable 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. Remove and discard the bay leaves.
- Optional: Transfer half of the lentil mixture, half of the black beans to a blender, and pulse until combined, but not pureed. It should be a chunky texture. Alternatively, use a hand-held soup blender to partially blend.
- Combine everything in the pot, stir and reheat over medium heat, uncovered, until desired thickness.
- Stir in parsley. Season with salt and pepper to taste. Serve.