Power Lentil Black Bean and Vegetable Soup

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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 268.5
  • Total Fat: 4.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 267.8 mg
  • Total Carbs: 52.6 g
  • Dietary Fiber: 14.2 g
  • Protein: 11.7 g

View full nutritional breakdown of Power Lentil Black Bean and Vegetable Soup calories by ingredient


Introduction

This powerful stew is high in carbohydrates and protein and packs a punch with plenty of vitamins! It is my own version of lentil soup and is great served over brown rice. 1 serving= 1 cup. It is extremely filling so you probably won't need more than a serving per meal, thus making this a whole week of meals in one pot. Great as a mid-day meal when you need the added calories and oomph to make it through the rest of the day. This powerful stew is high in carbohydrates and protein and packs a punch with plenty of vitamins! It is my own version of lentil soup and is great served over brown rice. 1 serving= 1 cup. It is extremely filling so you probably won't need more than a serving per meal, thus making this a whole week of meals in one pot. Great as a mid-day meal when you need the added calories and oomph to make it through the rest of the day.
Number of Servings: 12

Ingredients

    *Potato, raw, 5 medium (2-1/4" to 3-1/4" dia.): chopped (with or without skin)
    Carrots, raw, 2 medium:chopped
    Onions, raw, 1 large:chopped
    Leeks, .5 leek : chopped
    Spinach, fresh, 4 cup
    Kale, 2 cup, chopped: ripped
    Stewed Tomatoes, Canned, No salt, 3.5 Cup
    Diced Tomatoes, No Salt Added, 1.75 cup
    Lentils, 2 cup: soak overnight before cooking
    Beans, black, 1.75 cup: canned or dry (if dry: soak night before)
    Beef Broth, 4 cups
    Water, 2-4 cups (depending on desired consistency)
    Bay Leaf, 3 whole leaves
    Parsley, dried, 3 tbsp
    French Tarragon, dried: 2-3 tbsp
    *Extra Light Olive Oil, 2 tbsp
    Balsalmic Vinegar: 2-3 tbsp

    NOTE: season with salt and pepper to taste. Also, feel free to subsitute your own veggies, spices, or dried beans instead of canned.

Directions

Warm olive oil in large stock pot or soup pot. Add potatoes, carrots, onion, and leek. Saute until semi-soft. Add whole spinach and the ripped kale (just rip the kale into smaller pieces). Cover pot and let the greens steam down. Add tomatoes. If you are soaking your lentils overnight, drain the water and add lentils to pot. Do the same with the black beans. If using canned beans, drain and rinse before adding to pot. Add broth, water and bay leaf. Bring to a boil, lower heat and simmer for 1-1.5 hour or until vegetables are soft. Stir in parsley, tarragon and the balsalmic vinegar. Let simmer for an additional 5 minutes. Cover and let sit for 5 minutes before serving.

Number of Servings: 12

Recipe submitted by SparkPeople user KKITTSY.