Protein Packed Black Bean and Lentil Soup | Skinny Ms.
This flavorful and nutritious soup is the perfect option for meatless Monday! It's packed with healthy ingredients and plant-based protein that will keep you feeling full and satisfied for hours.
Get the full Protein Packed Black Bean and Lentil Soup recipe here:
Check out these similar recipes:
Protein-Packed Slow Cooker Sweet Potato and Lentil Curry:
Slow Cooker Turkish Red Lentil Soup:
Slow Cooker Hearty White Bean Stew:
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This ONE pot meal is like a warm HUG in a bowl
You're going to love how much comfort you feel with each bite of this vegan black bean stew. It's super easy to make and you'll love the versatility of this dish. You'll also love that it's all made in one dish
Give it a try and let me know what you think!
*There's a part of the video that I say cumin twice on screen. The red ingredient is chili powder
★Recipe ★
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Timestamps:
00:00 How to Make Vegan Black Bean Stew
3:00 Vegan Black Bean Stew Finished
3:09 Are my groceries trolling me?
3:40 Why Skillet Size Matters?
4:08 Caramelizing Red Onions
5:00 Why Add Salt Early to this Dish
5:23 Swapping Sweet Potatoes
5:53 Am I Being Selfish?
6:15 Swapping Black Beans
6:50 Swapping Coconut Milk
8:00 Thank You ????
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★Products That I Used For This Recipe★
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Spicy Black Bean Soup
This healthy black bean soup recipe is easy to make with canned beans. Thanks to some basic aromatics and Cuban spices, it’s incredibly flavorful and delicious! FULL RECIPE:
How to Make an Easy Spicy Black Bean and Vegetable Soup.
Check out our other videos at youtube.com/c/nathankirst.
How to Make an Easy Spicy Black Bean and Vegetable Soup.
athomespices.com
Get GIVE IT INFERNO -
Spicy Black Bean and Vegetable Soup:
1 c. Onion
1/2 c. Carrots
1/2 c. Green Pepper (Red Pepper Optional), I used 2 TBLS Dried
1 c. Sweet Corn
1 Potato medium sized chopped
1 can Black beans drained and rinsed
2 TBLS Tomato Paste
1 Can Diced Tomatoes + 2 Cans Water (Add a bit more if needed)
1/4 c. White Rice
1/2 c. Chopped fresh Cilantro
1 - 2 Tsp Give It Inferno - Seasoning
2 Tsp Cumin
Fresh ground pepper
salt to taste
Saute the vegetables until onions are translucent. Add Everything else. Simmer for 25- 30 min covered. Check seasoning. Add a bit more water if needed.
Serve topped with Cilantro and chopped green onions.
Easy low cost meal, that is great for leftovers, or bring to lunch. Low cost, food on a budget.
Easy Black Bean Vegetable Soup Recipe
Ingredients:
1 tablespoon vegetable oil
1 onion, chopped
1 clove garlic, minced
2 carrots, chopped
2 teaspoons chili powder
1 teaspoon ground cumin
4 cups vegetable stock
2 (15 ounce) cans black beans, rinsed and drained
1 (8.75 ounce) can whole kernel corn
1/4 teaspoon ground black pepper
1 (14.5 ounce) can stewed tomatoe
Directions:
In large saucepan, heat oil over medium heat; cook onion, garlic, and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn, and pepper; bring to boil.
Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover, and simmer for 10 to 15 minutes or until carrots are tender.
Nutrition
Calories: 164 kcal 8%
Fat: 3.4 g 5%
Carbs: 26.9g;9%
Protein: 7.6 g 15%
Cholesterol: 0 mg 0%
Sodium: 683 mg 27%
Based on a 2,000 calorie diet
Mexican Inspired Rice and Beans Recipe ???? Healthy One Pot Black Bean Vegan Food (Super Easy)
Let me show you a simple Mexican-inspired rice and beans recipe you and your friends can enjoy.
➡️ Black beans are a good source of fiber, proteins, and vitamins.
Coupling with the fragrant basmati rice, peppers, cilantro, and lemon juice only ensures this meal is both aromatic and healthy at the same time.
The addition of strained tomatoes, cumin, paprika, and cayenne spices gives this dish the flavor we look for in Mexican-inspired meals.
➡️ This dish is for sure one of the easiest, most aromatic, and flavorful meals you could quickly fire up from your kitchen.
You now have one recipe in your back pocket you could go to whenever you need a Mexican-inspired meal or just to have an excuse to open that can of black beans in the back of your pantry.
???? Is there another Mexican-inspired dish you'd like to see me prepare? Let me know in the comments below.
▶️ RECIPE INGREDIENTS: (4 servings approx.)
1 Cup / 200g White Basmati Rice (washed thoroughly with water)
2 Cups / 1 Can (540ml Can) Cooked Black Beans OR Pinto Beans (drained/rinsed)
3 Tablespoon Olive Oil
1 +1/2 / 200g Cup Onion - Chopped
1 Cup / 150g Green Bell Pepper - Chopped
1 Cup / 150g Red Bell Pepper - Chopped
2 Tablespoon Garlic - finely chopped
3/4 Cup / 175ml Strained Tomatoes / Passata / Tomato Puree
1 Teaspoon Cumin
1 Teaspoon Paprika
1/4 Teaspoon Cayenne Pepper or to taste
1 Cup / 125g Frozen Corn kernels (you can use fresh corn)
1 Cup / 240ml (low sodium) Vegetable Broth **OR AS REQUIRED
✅???? (**NOTE - Sometimes one batch of basmati rice is dried than the other so may require more liquid to cook. SO ADJUST ACCORDINGLY)
Salt to Taste (I have added total 1+3/4 Tsp of Pink Himalayan Salt)
Garnish:
1+1/2 cup / 100g Green Onion - chopped
1/2 to 3/4 cup / 20 to 30g Cilantro (Coriander leaves) or to taste - chopped
OPTIONAL - Lime or Lemon juice to taste (Taste the rice first and ADD ONLY IF IT’S NEEDED, I have added 1/2 tablespoon of lemon juice as I like it a bit sour)
Black pepper to taste (I added 1/2 teaspoon)
Drizzle of extra virgin Olive oil (I have added 1 tablespoon of organic cold pressed olive oil)
▶️ METHOD:
Thoroughly wash the rice - a few times until the water runs clear. Drain 1 can of black beans. Set the rice and beans aside to drain any excess water.
(Use a Wider Pot to cook this dish, the rice will cook more evenly without getting mushy).
To a heated pot add olive oil, onion, red and green bell pepper, salt and fry on medium to medium high heat (depending on the heat of your stove) until the onions and pepper starts to brown. Adding salt to onion/peppers will release it's moisture and help it cook faster, so don’t skip it.
Once the onion starts to brown, add the garlic and fry for about 1 minute or until fragrant. Then add the strained tomatoes, ground cumin, paprika, cayenne and mix well. Add the washed rice, cooked black beans, corn kernels, salt, vegetable broth and mix well. Bring to a boil and then cover and cook on low heat for about 15 minutes or until the rice is cooked (but not mushy).
Uncover and turn off the heat. Add the chopped green onion, cilantro, lemon juice, black pepper, drizzle of olive oil and mix it very gently because rice is very soft at this point and over mixing can cause the rice grains to break.
(NOTE: taste the rice before adding lemon juice and add lemon juice ONLY IF NEEDED)
Cover and let it rest for 5 minutes before serving. This recipe is perfect for meal planning and can be stored in the refrigerator for 3 to 4 days.
▶️ IMPORTANT TIPS:
- Use a Wider Pot to cook this dish, so that the rice can cook more evenly without getting mushy
- Every stove is different so regulate the heat accordingly
- The Cooking time depends on several factors - the type of pot being used, heat of the stove, moisture content of the ingredients etc. so please use your judgement and adjust the cooking time accordingly
- Thoroughly wash the rice until the water runs clear to get rid of any impurities/gunk (it's an important step so please do not skip it)
- This recipe is for white basmati rice, if you are using a different kind of rice adjust the water accordingly
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