• RomyL

Flavour-Packed Lentil and Black-Bean Soup

Serves 6-8

 

I'm growing more and more confident with soup-making, it has never been my strong-suit. I grew up eating no soup, like none, I had it a handful of times and I disliked every one of those times. Eventually though, I grew to not just like. but LOVE soup. All kinds of soups. It's true what they say about growing to love more foods as you mature, and amen to that because it means I have so many more food options. My heart goes out to anyone who's 40 and still only likes chicken nuggets and fries, someone did you dirty.


Today i've made my family a light, delicious, and flavourful lentil and black bean soup. I chucked some lime and coriander rice in there at the end but if you want more veggies then do it! Baby spinach and sweet potato are always a go to of mine.


I hope you guys love this one, Stay happy, stay safe, but most importantly, stay hungry. (Don't stay hungry, that sounded way better in my head, please be satiated when possible... okay bye!)

PRO TIPS

  • If you want a thicker soup, use dried lentils, if you want a lighter soup (or for convenience sake) use canned lentils. If using canned lentils, you might want to add in a tablespoon of cornstarch to add some thickness, or create a roux with the vegetables.

  • For a fuller meal, you can add chickpeas and sweet potato to make a curry-like soup instead!

  • Serve with bread or potatoes or pita to soak up the flavour and goodness!

  • Other ideas for mix-ins: baby spinach, kale, chopped potatoes, pumpkin, or bacon.


Recipe


Ingredients

  • 1 tablespoon of olive oil

  • 3 shallots, diced

  • 1 large carrot, diced

  • 1 stalk of celery, finely diced

  • 4 cloves of garlic, minced

  • 1/2 teaspoon of turmeric

  • 1/4 teaspoon of cinnamon

  • 1 teaspoon of cumin

  • 1/2 teaspoon of paprika

  • 1 teaspoon of dried coriander

  • 1/2 teaspoon of red chilli flakes

  • 1/2 teaspoon of salt

  • 1/2 teaspoon of pepper

  • 1 dried bay leaf

  • 1 tablespoon of tomato paste

  • 4 cups of chicken or vegetable broth/stock

  • 400grams of crushed tomatoes

  • 1 cup of puy lentils, rinsed (or 1 can of lentils)

  • 1 can of black beans

  • 1 packet of Tilda's lime and coriander rice (or any rice you have on hand!)


Method

  1. Heat up your olive oil over a medium heat. Once hot, add in your shallots, carrots, and celery. Sauté until soft - about 5 - 8 minutes. Then add in your garlic for 1 more minute.

  2. Add in all of your spices and sauté for 1 minute.

  3. Mix in your tomato paste, then your stock and crushed tomatoes.

  4. If using dry lentils, you can add them in now. (If using canned lentils, leave them out)

  5. Bring to a boil then reduce to a very low heat for 35 minutes - 1 hour (1 hour for the dried lentils; 35 minutes for the canned lentils).

  6. Check your lentils have fully cooked before adding in your black beans and rice. (If using canned lentils, add them in with the black beans).

  7. Remove the bay leaf and serve alongside some fresh coriander and bread!

  8. Enjoy :)


Stay Salty


Romy xx

51 views0 comments

Recent Posts

See All