Healthy Food Recipes: Soups with Beans and Lentils

Prep Time: 20 minutes

Cook Time: 45 minutes

Additional Time: 10 minutes

Total Time: 1 hour 15 minutes

Servings: 6-8

Ingredients:

1. 1 cup dried lentils, rinsed
2. 1 cup dried kidney beans, soaked overnight and drained
3. 1 onion, diced
4. 3 cloves garlic, minced
5. 2 carrots, diced
6. 2 celery stalks, diced
7. 1 tablespoon olive oil
8. 6 cups vegetable or chicken broth
9. 1 (14.5 oz) can diced tomatoes
10. 1 bay leaf
11. 1 teaspoon dried thyme
12. 1 teaspoon dried oregano
13. Salt and black pepper to taste
14. Chopped fresh parsley for garnish (optional)

Steps to Cook:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.

2. Add the lentils, kidney beans, broth, diced tomatoes, bay leaf, thyme, and oregano. Stir to combine.

3. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes, or until the lentils and beans are tender.

4. Remove the bay leaf. Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, transfer a portion of the soup to a blender and blend until smooth, then return it to the pot.

5. Season the soup with salt and black pepper to taste.

6. Ladle the soup into bowls and garnish with chopped fresh parsley, if desired.

Cook’s Note:

• For a creamier texture, you can blend a portion of the soup in a blender or use an immersion blender to partially blend the soup.
• Feel free to adjust the amount of broth to achieve your desired consistency. Add more broth for a thinner soup or less broth for a thicker stew-like consistency.
• This soup can be made in advance and stored in the refrigerator for up to 4 days or in the freezer for up to 3 months.
• Serve the soup with crusty bread, crackers, or a side salad for a complete and satisfying meal.
• For a heartier meal, you can add diced cooked sausage or shredded chicken to the soup.
• Experiment with different types of beans and lentils to create your own unique flavor combinations.

This hearty and nourishing soup is a delightful blend of beans, lentils, and aromatic vegetables, simmered to perfection in a flavorful broth. The combination of kidney beans and lentils provides a satisfying texture and a boost of plant-based protein, while the blend of herbs and spices adds depth of flavor.

The preparation is straightforward, with the sautéed vegetables forming the base of the soup. The addition of the lentils, beans, tomatoes, and broth creates a comforting and filling dish that is sure to warm you up on a chilly day.

One of the great things about this soup is its versatility. You can customize it to your liking by adjusting the amount of broth, adding different types of beans or lentils, or even incorporating diced cooked sausage or shredded chicken for a heartier meal.

The blending step is optional, but it can help to create a creamier texture if desired. The partially blended soup still retains some texture, making it a delightful and satisfying experience.

This soup is a wonderful choice for meal prepping, as it can be made in advance and stored in the refrigerator or freezer for easy reheating. It’s a great way to incorporate more plant-based proteins and fiber into your diet, while also providing a comforting and nourishing meal.

So, gather your ingredients, fire up the stove, and get ready to enjoy a delicious and healthy soup that will warm your body and soul.