Try a new Recipe - Red Lentil and Black Bean Stew

It has been said that if you have lentils in the house you have dinner.  Try this simple soup for a meatless and super filling dinner.  

  • 1 Tablespoon extra-virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced or pressed
  • ½ teaspoon chili powder
  • ½ teaspoon ground cumin
  • ¼ teaspoon paprika
  • 4 cups low sodium vegetable broth (Kitchen Basics makes a no-salt added one that is pretty good)
  • 1 Tablespoon tomato paste
  • ¾ cup red lentils
  • 1 can (15 ounce) black beans, drained, and rinsed, mashing half with a fork
  • Juice of 1 lime
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 Tablespoons chopped fresh cilantro
  1. Heat oil in a large soup pot or dutch oven, over medium heat.  Add the onion and cook, stirring frequently for about 5 minutes or until soft.  Add the garlic and dried seasonings and cook for 1 minute.  Add the broth and tomato paste.  Raise the heat to high and bring the mixture to a boil.  Add the lentils.  Reduce the heat to a simmer and cook for about 20-25 minutes, until the lentils are tender.
  2. Add the black beans (both whole and mashed), lime juice, season to taste with salt and pepper.  Cook for 5 minutes or until heated through.  Ladle into bowls and sprinkle with cilantro.

NUTRITION INFORMATION: 248 calories, 38g carbs, 10g fiber, 14g protein, 5g total fat, 0.5g saturated fat, 542mg sodium.

Adapted from Runner's World Cookbook