Black bean soup is already fiber-heavy. Adding red lentils and finishing with a Greek yogurt swirl turns it into a bowl with 21g of protein and 16g of fiber, entirely meat-free.
Blending half the pot does the thickening, so there is no cream, no roux, and no straining out the part that makes it filling.
Blend only half. A fully pureed bean soup reads as baby food; leaving half the beans whole keeps enough texture to make it feel like a meal.
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Heat olive oil in a large pot over medium heat. Add onion and bell pepper and cook for 6 minutes until softened. Stir in garlic, chipotle, cumin, smoked paprika, and oregano and cook 1 minute until fragrant.
Add black beans, red lentils, and vegetable broth. Bring to a boil, then reduce to a simmer and cook uncovered for 20 minutes, until the lentils have broken down and thickened the soup.
Use an immersion blender to puree about half the soup directly in the pot, leaving the rest chunky. Alternatively, transfer 3 cups to a blender, puree, and stir it back in.
Stir in lime juice and season with salt to taste. Ladle into bowls and top each with a spoonful of Greek yogurt and chopped cilantro.
Black beans and red lentils together provide about 16g of fiber per serving. Blending half the pot keeps that fiber in the bowl rather than straining it out, and it thickens the soup without cream.
The beans and lentils supply most of it, and the Greek yogurt swirl adds around 5g more per serving. Using nonfat Greek yogurt instead of sour cream is the single change that pushes it over 20g.
Yes. Add everything except the lime juice and yogurt and cook on low for 6 hours or high for 3. Blend half at the end, then stir in the lime juice and top each bowl with yogurt.
The soup base freezes for up to 3 months. Freeze it without the yogurt topping and add that fresh after reheating, since dairy can separate when frozen and reheated.