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Ricette Piani Pasto Cosa & Perché Scarica App (iOS / Android)

Hearty Vegetarian Black Bean and Lentil Soup

di
S
Sophie

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

Salva Ricetta Aggiungi al Piano Pasti

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Tempo di preparazione (min) 15 min
Tempo di cottura (min) 300 min
Difficoltà
Hearty Vegetarian Black Bean and Lentil Soup

Ingredienti

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

Istruzioni

1

Prepare the beans

Soak the black beans in water overnight.

Soaking beans overnight reduces cooking time and improves digestibility.

Ingredienti necessari per questo passaggio

black bean
2

Rinse the beans

Drain and rinse the soaked beans.

Rinsing removes any residual starch or debris from the beans.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

black bean lentil
4

Cook the legumes

Cook on high for 3-4 hours.

Check the beans occasionally to ensure they are tender.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

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.

Ingredienti necessari per questo passaggio

sour cream lime wedge cilantro

Valori nutrizionali (100g)

Calorie 85 kcal
Grassi 1.2 g
  • Grassi Saturi: 0.2 g
Carboidrati 15.5 g
Fibre 5 g
Zuccheri 2.3 g
Proteine 5.5 g

Scopri di più su questa ricetta

📝

Informazioni sulla Ricetta

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.
💪

Perché Questa Ricetta Ti Fa Bene

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.
💡

Consigli e Trucchi

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.
🔄

Varianti della Ricetta

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.
🗄️

Istruzioni di Conservazione

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.
📚

Storia della Ricetta

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.
🥗

Informazioni Nutrizionali

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.
🍽️

Suggerimenti di Abbinamento

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.

Tag

healthy vegetarian comfort food high protein meal prep

Categorie Ricette

Cucina

mexican other

Tipo di Pasto

dinner lunch snack

Portata

soup main course

Metodi di Cottura

slow cooking blanching other

Occasioni

weeknight dinner family gathering potluck winter comfort food

Restrizioni Alimentari

vegetarian low-sugar halal kosher

Allergeni

milk

Stagioni

winter fall all-season

Difficoltà

  • Cosa e Perché
  • Termini
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