5.0 from 3 votes
Spicy Bean and Lentil Soup
Spices, lentils, chickpeas, and beans all come together in an amazing soup that is tasty, vegetarian, and healthy.
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings: 8 people
Calories: 515 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- ½ large red onion chopped
- 4 cloves garlic minced
- 1 teaspoon fresh ginger minced
- 4 cups vegetable stock
- 2 teaspoons garam masala
- ½ teaspoon black pepper
- 1 teaspoon cumin
- 1 cup dry brown lentils rinsed and drained
- one ounce can chickpeas rinsed and drained
- one ounce can white kidney beans rinsed and drained
- one ounce can diced tomatoes
- 5 cardamom pods
Instructions
- Heat the olive oil in a large lidded soup pot on medium heat Add the onions and saute until tender. Add in the garlic, ginger, and ALL the spices, except the cardamom pods. Saute until the garlic and ginger are fragrant.
- Stir in the vegetable stock, scraping the bottom of the pan to deglaze any browned bits from the bottom.
- Stir in the rest of the ingredients - the lentils, chickpeas, beans, tomatoes, and cardamom pods.
- Stir together and bring to a low simmer. Place the lid on the pot and let simmer for 45 minutes, stirring occasionally, until the lentils are soft.
- Remove the cardamom pods, then remove 1/3 of the soup to puree. Return the puree to the pot, stir to incorporate the puree, and serve.
Cup of Yum
Nutrition Information
Calories
515kcal
(26%)
Carbohydrates
41g
(14%)
Protein
13g
(26%)
Fat
32g
(49%)
Saturated Fat
0.3g
(2%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
1g
Sodium
20113mg
(838%)
Potassium
266mg
(8%)
Fiber
10g
(40%)
Sugar
9g
(18%)
Vitamin A
13IU
(0%)
Vitamin C
2mg
(2%)
Calcium
25mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8people
Amount Per Serving
Calories 515
% Daily Value*
| Calories | 515kcal | 26% |
| Carbohydrates | 41g | 14% |
| Protein | 13g | 26% |
| Fat | 32g | 49% |
| Saturated Fat | 0.3g | 2% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 20113mg | 838% |
| Potassium | 266mg | 6% |
| Fiber | 10g | 40% |
| Sugar | 9g | 18% |
| Vitamin A | 13IU | 0% |
| Vitamin C | 2mg | 2% |
| Calcium | 25mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.