Healthy Food Recipes: Bean Lentil Soup

Prep Time: 15 minutes

Cook Time: 45 minutes

Additional Time: 10 minutes

Total Time: 1 hour 10 minutes

Servings: 6-8

Ingredients:

• 1 cup dried brown lentils, rinsed
• 1 cup dried kidney beans, soaked overnight and drained
• 1 tablespoon olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 6 cups low-sodium vegetable or chicken broth
• 1 (14.5 oz) can diced tomatoes
• 2 bay leaves
• Salt and freshly ground black pepper to taste
• Chopped fresh parsley or cilantro for garnish (optional)

Steps to Cook:

1. In a large pot or Dutch oven, soak the dried kidney beans in water overnight. Drain and rinse the beans before using.
2. In the same pot, heat the olive oil over medium heat. Add the onion and sauté for 5-7 minutes, until translucent.
3. Add the garlic, carrots, and celery to the pot. Sauté for an additional 3-5 minutes, stirring frequently, until the vegetables are slightly softened.
4. Stir in the cumin, oregano, smoked paprika, and cayenne pepper (if using). Cook for 1-2 minutes, until the spices are fragrant.
5. Add the rinsed lentils, drained and rinsed kidney beans, vegetable or chicken broth, diced tomatoes, and bay leaves to the pot. Bring the mixture to a boil.
6. Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for 30-40 minutes, or until the lentils and beans are tender.
7. Remove the bay leaves. Season the soup with salt and pepper to taste.
8. Ladle the bean lentil soup into bowls and garnish with chopped fresh parsley or cilantro, if desired.

Cook’s Note:

• Soak the kidney beans overnight to help reduce their cooking time and make them more digestible.
• If you prefer a thicker soup, you can mash or puree a portion of the beans and lentils directly in the pot using a potato masher or immersion blender.
• For a creamier texture, you can stir in a tablespoon or two of full-fat coconut milk or heavy cream at the end.
• Adjust the amount of broth to achieve your desired consistency. If the soup is too thick, add more broth; if it’s too thin, let it simmer for a few more minutes to thicken.
• This soup freezes well, so you can make a large batch and enjoy it later. Let it cool completely before transferring to airtight containers or freezer-safe bags.
• Serve the bean lentil soup with crusty bread, a fresh salad, or roasted vegetables for a complete and nourishing meal.

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