Sunday, January 8, 2012

Lentil and Black Bean Soup

I came across this recipe in the November issue of Runner's World and just now had a chance to make it. It was delicious, super thick and filling with just the right amount of spice.

Description from the article:
"This vegan stew is thick and superfilling thanks to the beans and lentils. Both are good sources of protein and fiber-rich carbs. "The body absorbs these nutrients slowly, keeping energy and hunger levels on an even keel," says sports nutritionist Monique Ryan, R.D. One cup of lentils contains almost all of your daily need for folate, a B vitamin that's key for the formation of energy-supplying red blood cells. Chili powder, cumin, and paprika punch up the flavor while providing a dose of anti-inflammatory antioxidants."

Delicious and a great post-run meal!

1/2 large onion (I used yellow)
1 garlic clove, minced
1/2 tsp chili powder
1/2 tsp cumin
1/4 tsp paprika
2 c vegetable broth
1 T tomato paste
1/2 c red lentils (My Tom Thumb only had one kind of lentils, they were a brown-green and they worked fine.)
1 can black beans, rinsed and drained
1/4 tsp salt
1/4 tsp black pepper
Lime juice
Cilantro (for garnish)

Chop half a large onion and saute in a pot on medium heat until soft. I added just a little vegetable oil even though the recipe didn't call for it. Add 1 minced garlic clove, 1/2 teaspoon chili powder, 1/2 teaspoon cumin, and 1/4 teaspoon paprika; saute 1 minute. Add 2 cups vegetable broth and 1 tablespoon tomato paste; bring to a boil. Add 1/2 cup red lentils; cook until tender, about 25 minutes. Partially mash 1 cup drained, rinsed canned black beans; add to soup with 1/4 teaspoon salt, juice of one lime, and 1/4 teaspoon black pepper. Cook five minutes. Garnish with cilantro.

Note: The second time I made this recipe, I put in a whole box of broth (about 4 cups) and also put a lid on the pot while the lentils cooked. I think the consistency turned out much better with these two adjustments.

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