From your Bariatric Nutrition Team

Now that the colder days are here, there’s nothing more comforting than a steaming hot bowl of homemade soup. This simple hearty black bean and lentil soup is sure to warm you up from the inside-out. It is also packed with plenty of fiber and protein to help you feel satisfied longer, so you can head on out and enjoy some outdoor winter fun!

Makes eight servings.


  • 2 tsps. olive oil
  • 1 medium Vidalia onion, diced
  • 2 stalks of celery, diced along with the leaves
  • 3 cloves garlic, chopped
  • 2 carrots, peeled and sliced into rounds (save the leafy part of the carrot tops)
  • 1 15 oz. can black beans, drained and rinsed
  • 8 oz. dried lentils, rinsed
  • 2 15 oz. cans fire roasted tomatoes
  • 4 cups of vegetable broth
  • 1 cup of water
  • 2 tsps. cumin
  • 1 tsp. thyme
  • ½ tsp. red pepper flakes
  • 1 large bay leaf
  • Leafy tops of carrots, chopped
  • Salt and pepper to taste



  1. Heat a large soup pot with oil on medium high heat. Add onion and celery and sauté for 2-3 minutes.
  2. Add garlic and heat through for 1 minute.
  3. Add cumin, thyme, bay leaf, red pepper flakes and salt and pepper and the leafy tops of the carrots and stir.
  4. Add carrots and cook an additional 4-5 minutes.
  5. Add beans, lentils, fire roasted tomatoes, vegetable broth and water and cook for 1 hour.
    **Note: You can also put this soup in a slow cooker and cook on low for 6 hours.

Nutrition Information:  136 Calories; 7g Protein; 24 Carbs; 2g Fat; 7g Sugar