Thursday, May 24, 2012

Lentil & Black Bean Soup

I just made THE most amazing soup! So good! Very high in protein... and I think that just about everyone would love it! Please give it a shot, it was so easy to make and just very satisfying. My kids ate it, I ate it, Aaron had 2 bowls... it was a hit! This soup is going in the books for sure! Let me know how yours turned out! 
Comfort foods do not need to be high fat or high calorie. Soup is a great example. You can make delicious, nutritious, and satisfying soups such as this Lentil and Black Bean soup, which is packed full of low-fat, high-fiber goodness. If you choose to use vegetable broth, this makes a great vegetarian lunch.

Cook Time: 30 minutes

Total Time: 30 minutes

Ingredients:

  • 2 tsp canola oil (I always use Extra Virgin Olive Oil)
  • 1 1/2 cups finely chopped onion
  • 1 large celery stalk, diced
  • 1 Green Bell Pepper
  • 2 cloves garlic, minced
  • 1 tbsp ground cumin
  • 1 tbsp chili powder
  • 1 cup lentils, rinsed and picked through
  • 2 15-ounce cans reduced-sodium black beans, drained and rinsed
  • 1 14.5-ounce can diced tomatoes
  • 4 cups fat-free, low-sodium vegetable or chicken broth

Preparation:

In a large pot, heat oil on medium heat. Sauté onions, celery, bell pepper, and garlic until softened, about 4-5 minutes. Sprinkle cumin and chili powder, cook for 1 minute until fragrant. Add lentils, black beans, tomatoes and broth. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.
I topped mine with some chopped fresh spinach and a dash of fresh mozzarella! ENJOY!
Serves 8
Per Serving: Calories 127, Calories from Fat 14, Total Fat 1.6g (sat 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g



Blessings, 


Dani

2 comments:

  1. This sounds great I am going to make it over the weekend, the protein and carb boost will give us what we need to get all the yard work done and start moving this weekend! Thanks for posting!

    Just a side note from a healthier eating and living perspective - you should use Extra Virgin Olive Oil or Coconut Oil rather than Canola Oil.

    Canola oil is manufactured at high temperatures, using a mechanical process that often involves toxic chemicals, like hexane. Canola oil is degummed, deodorized, bleached and even more refined at high temperatures. The hightemperatures can change the omega-3 content of the oil and can significantly raise the oil's concentrations of trans fatty acids and saturated fats. Where as Olive oil is generally pressed at cold temperatures to maintain the nutritional integrity of the oil; which are labeled "cold pressed" :)

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  2. Thanks for posting! I actually always use EVOO, just forgot to change it in the recipe! Thanks

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