Hearty Lentil, Kidney Bean and Red Pepper Soup 

Lentil, Kidney Bean, and Red Pepper Soup

Hearty and Flavorful: Lentil, Kidney Bean, and Red Pepper Soup

Introduction

This hearty and flavorful lentil, kidney bean, and red pepper soup is a perfect option for a warm and comforting meal. Packed with protein, fiber, and essential nutrients, this dish is easy to prepare and can be customized to your liking. Enjoy the delicious combination of lentils, kidney beans, red peppers, and aromatic spices.

Ingredients:

• 1 tablespoon olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 red bell pepper, diced

• 1 cup dried red lentils, rinsed

• 1 can (15 ounces) kidney beans, rinsed and drained

• 1 can (15 ounces) diced tomatoes

• 4 cups vegetable broth

• 1 teaspoon ground cumin

• 1/2 teaspoon ground turmeric

• 1/4 teaspoon red pepper flakes (optional)

• Salt and pepper to taste

Instructions:

1. Sauté the vegetables: Heat the olive oil in a large pot over medium heat. Add the onion and garlic, and cook until softened.

2. Add the spices: Stir in the cumin, turmeric, and red pepper flakes (if using).

3. Add the remaining ingredients: Add the red pepper, lentils, kidney beans, diced tomatoes, and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils and beans are tender.  

4. Blend or serve chunky: Use a blender or immersion blender to puree the soup until smooth. Alternatively, serve it chunky for a heartier texture.

5. Season and serve: Season with salt and pepper to taste. Serve hot, topped with your favorite toppings like fresh cilantro, a dollop of vegan yogurt, or a squeeze of lime juice.

Nutritional Information:

• Calories: Approximately 300-350 calories per serving

• Protein: Approximately 20-25 grams per serving

• Fat: Approximately 5-10 grams per serving

• Carbohydrates: Approximately 40-50 grams per serving

Tips:

• For a thicker soup, add a tablespoon of cornstarch or arrowroot mixed with a little water to the soup and simmer for a few minutes.

• Experiment with different vegetables and spices to customize your soup.

• Serve with a side of crusty bread or a salad for a complete meal.

Additional Resources

For those interested in learning more about the nutritional benefits of the ingredients in this recipe, I recommend checking out the following resources:

• Lentils: https://www.healthline.com/nutrition/lentils

• Kidney Beans: https://www.healthline.com/nutrition/foods/kidney-beans

• Red Pepper: https://www.healthline.com/nutrition/foods/bell-peppers

• Curry Powder: https://www.livestrong.com/article/547524-side-effects-and-benefits-of-curry-powder/

• Coconut Milk: https://www.healthline.com/nutrition/coconut-milk