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Hearty Vegetarian Black Bean and Lentil Soup

von
S
Sophie

A delicious and hearty vegetarian soup featuring black beans and lentils, perfect for a comforting meal.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 300 min
Schwierigkeitsgrad
Hearty Vegetarian Black Bean and Lentil Soup

Zutaten

6 Portionen
|
  • 1 cup
    Black bean dried oder Canned black beans
  • 1/2 cup
    Lentil green oder Red lentils
  • 2
    Carrot medium oder Parsnip
  • 2
    Celery stalk oder Fennel
  • 1
    Red onion medium oder Yellow onion
  • 3
    Garlic clove fresh oder Garlic powder
  • 1
    Green bell pepper large oder Red bell pepper
  • 1 cup
    Tomato diced oder Canned diced tomatoes
  • 1 tsp
    Chili powder mild oder Paprika
  • 1 tsp
    Ground cumin oder Coriander
  • 1 tsp
    Dried oregano oder Thyme
  • 1/2 tsp
    Ground black pepper oder White pepper
  • 1 tbsp
    Red wine vinegar oder Apple cider vinegar
  • 1 tsp
    Salt oder Sea salt
  • 1/2 cup
    Brown rice oder Quinoa
  • as needed
    Sour cream oder Yogurt
  • as needed
    Lime wedge oder Lemon wedge
  • as needed
    Cilantro fresh oder Parsley

Anleitung

1

Prepare the beans

Soak the black beans in water overnight.

Soaking beans overnight reduces cooking time and improves digestibility.

Benötigte Zutaten für diesen Schritt

black bean
2

Rinse the beans

Drain and rinse the soaked beans.

Rinsing removes any residual starch or debris from the beans.

Benötigte Zutaten für diesen Schritt

black bean
3

Start cooking the base

Combine the beans, lentils, and 6 cups of water in the crock pot.

Using a crock pot allows for slow cooking, enhancing the flavors.

Benötigte Zutaten für diesen Schritt

black bean lentil
4

Cook the legumes

Cook on high for 3-4 hours.

Check the beans occasionally to ensure they are tender.

Benötigte Zutaten für diesen Schritt

black bean lentil
5

Add the vegetables

Add the chopped carrot, celery, onion, garlic, bell pepper, and diced tomatoes.

Chop the vegetables evenly for consistent cooking.

Benötigte Zutaten für diesen Schritt

carrot celery red onion garlic clove green bell pepper tomato
6

Season the soup

Stir in the chili powder, cumin, oregano, black pepper, vinegar, and salt.

Adjust the seasoning to taste, adding more spices if desired.

Benötigte Zutaten für diesen Schritt

chili powder ground cumin dried oregano ground black pepper red wine vinegar salt
7

Simmer the soup

Continue cooking on low for 2 hours.

Simmering allows the flavors to meld together beautifully.

Benötigte Zutaten für diesen Schritt

black bean lentil carrot celery red onion garlic clove green bell pepper tomato
8

Add the rice

Stir in the rice and cook for an additional 30 minutes.

If using white rice, add it 15 minutes before the end of cooking.

Benötigte Zutaten für diesen Schritt

brown rice
9

Blend the soup

Blend half of the soup and return it to the pot.

Blending part of the soup creates a creamy texture while retaining some chunkiness.

Benötigte Zutaten für diesen Schritt

black bean lentil carrot celery red onion garlic clove green bell pepper tomato
10

Garnish and serve

Serve the soup with sour cream, lime wedges, and cilantro.

Serve with crusty bread or tortilla chips for a complete meal.

Benötigte Zutaten für diesen Schritt

sour cream lime wedge cilantro

Nährwertangaben (100g)

Kalorien 85 kcal
Fett 1.2 g
  • Gesättigte Fettsäuren: 0.2 g
Kohlenhydrate 15.5 g
Ballaststoffe 5 g
Zucker 2.3 g
Eiweiß 5.5 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

This hearty vegetarian black bean and lentil soup is a flavorful and nutritious dish, perfect for a comforting meal. Packed with wholesome ingredients like black beans, lentils, and fresh vegetables, it's seasoned with aromatic spices for a delightful taste. Ideal for weeknight dinners or meal prep, this soup is easy to make and satisfying.
💪

Warum dieses Rezept gut für dich ist

This soup is rich in plant-based protein and fiber, making it a healthy choice for vegetarians and anyone looking to enjoy a nutritious meal. The combination of black beans and lentils provides essential nutrients, while the fresh vegetables add vitamins and minerals.
💡

Tipps & Tricks

For the best flavor, use fresh and high-quality ingredients. You can adjust the spice level by adding more or less chili powder. If you prefer a smoother texture, blend more of the soup.
🔄

Rezeptvarianten

You can add other vegetables like zucchini or spinach for extra nutrition. For a smoky flavor, include a dash of smoked paprika. To make it vegan, skip the sour cream topping or use a plant-based alternative.
🗄️

Aufbewahrung

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stove or in the microwave, adding a splash of water if the soup thickens.
📚

Rezeptgeschichte

Black bean soup has roots in Latin American cuisine, where it is a staple dish. This version incorporates lentils for added texture and nutrition, blending traditional flavors with a modern twist.
🥗

Nährwertangaben

This soup is a great source of protein, fiber, and essential vitamins. It's low in fat and cholesterol, making it a heart-healthy option.
🍽️

Kombinationsvorschläge

Serve this soup with a side of crusty bread or a fresh green salad for a complete meal. A glass of iced tea or lemonade complements the flavors well.

Tags

healthy vegetarian comfort food high protein meal prep

Rezeptkategorien

Küche

mexican other

Mahlzeitart

dinner lunch snack

Gang

soup main course

Zubereitungsarten

slow cooking blanching other

Anlässe

weeknight dinner family gathering potluck winter comfort food

Ernährungsformen

vegetarian low-sugar halal kosher

Allergene

milk

Jahreszeiten

winter fall all-season

Schwierigkeitsgrad

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