Spiced Three-Bean & Lentil Nourishing Soup
Warm up with this nourishing Spiced Three-Bean & Lentil Soup, crafted from pantry staples that deliver bold flavors and comforting warmth. The secret is in the sautéed onions and garlic, which build a deep flavor profile before simmering with red lentils, hearty beans, and zesty curry paste. Perfect for meal prep, this soup is easy to make either on the stovetop or in a slow cooker. For a heartier addition, consider serving alongside crusty bread or a fresh salad. With its rich nutrients and spices, this soup not only satisfies hunger but also invigorates the spirit. Enjoy leftovers for a quick lunch that's just as delightful, if not more!
N/A
Servings
143
Calories
16
Ingredients
Ingredients
vegetable oil
2 teaspoons (None)
onions
2 (chopped)
garlic cloves
2 (minced)
gingerroot
1 tablespoon (minced)
curry paste
4 teaspoons (None)
diced tomatoes
1 (28 ounce) can (None)
chicken stock
6 cups (None)
water
2 cups (None)
red lentils
3/4 cup (Rinsed)
chickpeas
1 (19 ounce) can (drained and rinsed)
red kidney beans
1 (19 ounce) can (drained and rinsed)
black beans
1 (19 ounce) can (drained and rinsed)
fresh coriander
1 tablespoon (chopped)
lemon juice
1 teaspoon (None)
salt
1/2 teaspoon (None)
ground black pepper
1/4 teaspoon (None)
Instructions
1
In a large saucepan or Dutch oven, heat the vegetable oil over medium heat until shimmering.
2
Add the chopped onions and minced garlic, cooking for about 3 minutes, stirring frequently until they turn translucent and fragrant.
3
Stir in the minced ginger and curry paste, cooking for an additional 2 minutes until the mixture is aromatic.
4
Pour in the diced tomatoes, chicken stock, and water, followed by the red lentils. Stir well to combine.
5
Bring the mixture to a vigorous boil, then reduce the heat to medium-low and let it simmer for approximately 20 minutes, or until the lentils are tender.
6
Add the chickpeas, red kidney beans, and black beans to the soup, stirring gently to incorporate and heat through for another 15 minutes.
7
Finally, stir in the fresh chopped coriander, lemon juice, salt, and ground black pepper. Adjust seasoning to taste, and let the soup sit for a few minutes before serving.
Nutrition Information
1.9g
Fat
23.1g
Carbs
5.3g
Protein
5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Three-Bean & Lentil Nourishing Soup?
It is a nutrient-dense soup made with red lentils, chickpeas, kidney beans, and black beans, seasoned with curry paste and ginger.
How many calories are in a serving of this soup?
Each serving contains 143 calories.
What is the protein content of the soup?
The soup provides 5.3g of protein per serving.
Is this soup high in fiber?
Yes, it contains 5g of fiber per serving.
How many grams of fat are in this recipe?
There are 1.9g of fat per serving.
What are the total carbohydrates per serving?
The soup contains 23.1g of carbohydrates.
Which three types of beans are included in the recipe?
The recipe uses chickpeas, red kidney beans, and black beans.
What type of lentils are used in this soup?
The recipe calls for 3/4 cup of red lentils.
Can I make this soup in a slow cooker?
Yes, this soup is designed to be easily adapted for a slow cooker or made on the stovetop.
Is this soup suitable for meal prep?
Yes, it is perfect for meal prep and the flavors often improve as leftovers.
What gives the soup its bold, spicy flavor?
The bold flavor comes from a combination of curry paste, minced ginger, garlic, and onions.
How much gingerroot is required?
You will need 1 tablespoon of minced gingerroot.
What size can of diced tomatoes is needed?
The recipe requires one 28-ounce can of diced tomatoes.
Do I need to rinse the lentils before cooking?
Yes, the red lentils should be rinsed before being added to the soup.
How many onions are used in the recipe?
The recipe calls for 2 chopped onions.
How many garlic cloves are needed?
You will need 2 minced garlic cloves.
How much curry paste is used?
The recipe uses 4 teaspoons of curry paste.
What kind of stock is recommended for this soup?
The recipe uses 6 cups of chicken stock, though vegetable stock can be substituted for a vegetarian version.
How long should the lentils simmer?
Lentils should simmer for approximately 20 minutes until they are tender.
When do I add the three types of beans?
Add the chickpeas, red kidney beans, and black beans after the lentils have finished their initial 20-minute simmer.
How long do the beans need to heat through?
The beans should be stirred in and heated through for about 15 minutes.
What fresh herb is used as a garnish?
The soup features 1 tablespoon of fresh chopped coriander.
Why is lemon juice added to the soup?
A teaspoon of lemon juice is added at the end to provide a zesty finish and balance the spices.
How much vegetable oil is needed for sautéing?
The recipe uses 2 teaspoons of vegetable oil.
Is this recipe considered a one-pot meal?
Yes, it is a convenient one-pot meal that can be made in a large saucepan or Dutch oven.
What is the first step in the instructions?
The first step is to heat vegetable oil in a large saucepan or Dutch oven over medium heat.
How should the canned beans be prepared?
The chickpeas, kidney beans, and black beans should all be drained and rinsed before adding them to the soup.
What should I serve with this soup for a heartier meal?
It is delicious served alongside crusty bread or a fresh side salad.
How much salt and pepper should I add?
The recipe recommends 1/2 teaspoon of salt and 1/4 teaspoon of ground black pepper, adjusted to taste.
Is this soup healthy?
Yes, it is tagged as a healthy, nutrient-rich option that is high in fiber and low in fat.