March 24, 2013

Black Bean & Lentil Soup

So the DH is feeling a little under the weather with a sinus infection. What better to feed the poor baby than a wholesome home-made soup. I often add split lentils to my soups to increase overall protein content and also to make the broth at little creamier. Skinned Split lentils tend to breakdown when cooked well and that helps add a nice creaminess to soups. So much better than adding dairy based cream or additives like corn starch. This one came together really well. 

Black Bean & Lentil Soup
Prep Time: 30 min

Ingredients (6 Servings):
  1. 1 cup Mung Dal (split, skinned)
  2. 1 x 15oz can Black Beans, drained, rinsed.
  3. 1 Russet Potato, peeled and diced
  4. 1 Large Tomato, diced (~1 cup)
  5. 1 x 12oz Bag of Frozen Spinach
  6. 1 tbsp Minced Garlic
  7. 1 tbsp Better than Bouillon Mushroom Base
  8. 1.5 tbsp Dried Parsley flakes
  9. 1-2 tsp Lawry's Garlic Salt
  10. 8-10 cups Water or Homemade Vegetable Broth
  11. Salt and Pepper, to taste
  12. Hot Sauce (I use Cholula, optional)
Add all ingredients to a deep stock pot (start with 8 cups of water/broth and add more later, if needed). Bring to a boil and allow to simmer until lentils are tender and begin to break apart (~20-25 min). Taste test for salt, and add pepper for a garnish. Serve hot :) 

Tony's Assessment: Loved it. He ate 2 bowls for dinner and asked to take some for lunch tomorrow. 

My Assessment: This was a very filling soup by my standards. I was pretty full halfway through my first bowl and finished it only so as to not waste any. I liked it better with hot sauce added to it!! 

Nutrition Facts (Per Serving)*: Calories 170 (Fat Calories 15)
Total Fat 1.7 g; Carbohydrates 31.4 g; Fiber 7.9 g; Sugars 2.0 g; Protein 9.5 g

* Nutrition facts are provided for the water option as vegetable broth calorie content can vary tremendously.

No comments:

Post a Comment