Thursday, January 28, 2010

Vegan Lentil & Black Bean Soup

This is my new favourite soup to make!  It's super easy and has so much flavour!  It's also extremely healthy with only 1.6g of Fat per serving and it's a good source of protein!  :-)

2 tsp vegetable oil
1 1/2 cups finely chopped onion
1 large celery stalk, diced
2 cloves garlic, minced
1 tbsp ground cumin
1 tbsp 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  (I usually use 2 boxes of vegetable broth and 1 can of vegetable broth as well.  I find if you add a little more broth it keeps better in the fridge)

In a large pot, heat oil on medium heat. Sauté onions, celery, 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 usually break a few pieces of ACE Multi-grain Artsian Crisps into my soup and a few dashes of Cooksville hot sauce (

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

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