Healthy dinners

Lentil and Black Bean Soup

Comfort foods, which we mostly crave in the fall and winter, are often high in fat or calories and made with lots of cheese or meat—think mac and cheese or meat loaf. But that’s not necessary. This lentil and black bean soup is a great example of delicious, nutritious, and satisfying meal that is low in fat and high in fiber.

Ingredients

  • 2 teaspoons canola oil
  • 1 1/2 cups finely chopped onion
  • 1 large stalk celery, diced
  • 2 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 1 cup green 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 broth, or chicken broth

Step by step

  1. In a large pot, heat the oil on medium heat. Sauté onion, celery, and garlic until softened, about 4 to 5 minutes. Sprinkle cumin and chili powder, cook for 1 minute until fragrant.
  2. Add lentils, black beans, tomatoes, and broth. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.

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