High Protein Black Bean & Lentil Soup

There’s nothing quite like a warm bowl of soup that does more than comfort—it fuels you. This High Protein Black Bean & Lentil Soup isn’t just cozy and delicious, it’s packed with protein from lentils, black beans, and tofu.

I designed this soup to be that one-pot wonder that makes you feel full, satisfied, and nourished—all without spending hours in the kitchen. Bonus? It’s wildly customizable, freezer-friendly, and perfect for meal prep!

Why You’ll Love This Soup

• Protein-Packed: Lentils, black beans, and tofu bring serious plant-based protein.
• Flavor-Focused: Layered with aromatics, herbs, lemon, and savory depth.
• Easy & One-Pot: Minimal effort, maximum reward.
• Versatile: Swap ingredients based on what you have.
• Budget-Friendly: Uses pantry staples and everyday produce.

Other Soups To Love 🍲

• Vegan Amish Tomato Soup
• Vegan Applebee's Southwest Steak and Black Bean Soup Recipe
• Pret A Manger Moroccan Lentil Soup Recipe
• Deconstructed Vegan Wonton Soup
• Vegan Mulligatawny Soup
• Vegan Ethiopian Split Pea Soup (Kik Alicha)
• Vegan Italian Wedding Soup Recipe
• Chickpea Butterbeans Pearl Couscous Soup
• One Pot Easy Tuscan Ribollita Soup

📝 Ingredients

• Lentils: I love red or brown lentils for their quick cooking and creamy texture. They thicken the soup beautifully.
  No lentils? Try split peas or yellow lentils for similar results.
• Black Beans: Hearty and earthy—they give this soup a satisfying chew and tons of protein.
  No black beans? Pinto or kidney beans work just as well.
• Potatoes: I use them for a soft, starchy base that keeps the soup grounding and comforting.
  No potatoes? Sweet potatoes or even butternut squash will do!
• Tofu: Cubed tofu adds extra protein and a little bite. It soaks up the broth like a sponge.
  No tofu? Tempeh or canned chickpeas make great swaps.
• Cilantro: Adds a burst of freshness that balances the savory richness. I stir some in at the end and sprinkle on top.
  No cilantro? Parsley or basil also bring a fresh finish.
• Onion: A must for building that aromatic base. I caramelize it just a little for extra sweetness.
  No onion? Try leeks or shallots for a milder flavor.
• Better Than Bouillon: My go-to for rich, deep flavor without needing homemade stock.
  No bouillon? Use any veggie broth or add miso paste for umami.
• Lemon: Brightens everything up and balances the heartiness with a little acidity.
  No lemon? A splash of vinegar or lime juice will do the trick.
• Green Beans: Add crunch, color, and extra fiber. I toss them in near the end to keep them vibrant.
  No green beans? Zucchini or broccoli are great too.
• Seasonings (Salt, Pepper, Smoked Paprika, Cumin): These add warmth, depth, and a touch of spice.
  Don’t skip the cumin—it pairs beautifully with beans and lentils.
• Nutritional Yeast: Adds a savory, cheesy layer to the broth and boosts the umami.
  Nooch-less? Use a touch of soy sauce or miso paste for similar depth.

🍲 Steps to Make It

1. Sauté the Base:
   In a large pot, sauté diced onion in olive oil until soft and slightly golden.
2. Build the Flavor:
   Stir in seasonings—smoked paprika, cumin, salt, pepper—and toast them for 30 seconds to bloom.
3. Add the Hearty Stuff:
   Add lentils, black beans, cubed potatoes, and tofu. Stir to coat in the spices.
4. Pour in the Liquid:
   Add water and a spoonful of Better Than Bouillon. Bring to a boil, then reduce to a simmer.
5. Simmer Gently:
   Cook for 20–25 minutes until the lentils and potatoes are tender.
6. Add Green Beans & Finish:
   Toss in green beans during the last 5 minutes. Stir in lemon juice and chopped cilantro just before serving.
7. Top & Serve:
   Serve hot with extra cilantro, a sprinkle of nutritional yeast, or crusty bread on the side.

🔄 Variations

• Spicy Version: Add chili flakes or chipotle powder.
• Creamier Texture: Blend half the soup and stir it back in.
• Mexican-Inspired: Use lime, corn, and taco seasoning with a touch of salsa.
• Hearty Stew Style: Add more potatoes and reduce broth slightly.

🔁 Substitutions Recap

Ingredient	Substitution Options
Lentils	Split peas, yellow lentils
Black Beans	Pinto beans, kidney beans
Tofu	Tempeh, chickpeas
Cilantro	Parsley, basil
Lemon	Vinegar, lime juice
Green Beans	Zucchini, broccoli
Nutritional Yeast	Soy sauce, miso paste
Better than Bouillon	Any veggie broth or bouillon cube

---

⭐ Top Tip

Taste and season after simmering—beans and lentils absorb salt, so a final seasoning check makes a huge difference.

---

💡 Hint

If you're meal-prepping this soup, wait to add the lemon juice and herbs until just before serving to keep everything fresh and vibrant.

---

❓ Frequently Asked Questions

1. Can I freeze this soup?

Absolutely! Just cool it first and store in airtight containers for up to 3 months.

2. How much protein does it have?

Thanks to the combo of lentils, black beans, and tofu, each serving packs roughly 18–22g of plant-based protein.

3. Is it gluten-free?

Yep, this soup is naturally gluten-free! Just double-check your bouillon or broth.

4. Can I make it oil-free?

Yes—just sauté the onions in a splash of water or broth instead of oil.

5. What’s the best way to serve it?

I love it with a squeeze of lemon and a side of crusty bread or brown rice.

6. Can I make this in a slow cooker?

Definitely! Dump everything except the lemon, cilantro, and green beans. Cook on low 6–8 hours. Add the rest at the end.