Protein Packed Black Bean and Lentil Soup

• hidangan: 8 servings
• masa aktif: 10 minutes
• jumlah masa: 45 minutes

Bahan-bahan

1 tablespoon extra virgin olive oil

2 garlic cloves (minced)

1 yellow onion (diced small)

2 carrots (peeled and diced small)

15 ounces diced tomatoes (can)

1 cup dried lentils

15 ounces black beans (can, drained)

1 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon black pepper

1/2 teaspoon kosher salt

1/2 teaspoon crushed red pepper

4 cups vegetable broth

Arahan

Saute

In a large pot add olive oil and sauté garlic for one minute. Add diced onions and carrots and continue to sauté until onion is tender, approximately 5 minutes. Add the remaining ingredients, stir and cover.

Simmer

Bring to a boil over medium heat, reduce heat to a simmer and cook until lentils and carrots are tender, approximately 25 to 30 minutes.

Pemakanan

• Saiz Hidangan: 1 cup (approximately)
• Kalori: 171 kcal
• Jumlah Lemak: 2 g
• Lemak Tepu: 1 g
• Natrium: 640 mg
• Jumlah Karbohidrat: 29 g
• Serat Pemakanan: 11 g
• Jumlah Gula: 4 g
• Protein: 10 g