Big-Batch Mexican Bean and Lentil Soup
This hearty three-bean soup takes away what is left of the winter chill. It's also great to come home to if you make the slow-cooker version.
Servings: 10
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 246 |
| pro | 14 g |
| total fat | 4 g |
| sat. fat | trace |
| carb | 41 g |
| fibre | 10 g |
| chol | 0 mg |
| sodium | 922 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 26% |
| vit A | 5% |
| vit C | 18% |
| folate | 80% |
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2 tsp (10 mL) vegetable oil
2 onions, chopped
2 cloves garlic, minced
1 tbsp (15 mL) chili powder
1 can (28 oz/796 mL) tomatoes
6 cups (1.5 L) vegetable or chicken stock
2 cups (500 mL) water
3/4 cup (175 mL) red lentils
1 each can (19 oz/540 mL) chickpeas, red kidney beans and black beans, drained and rinsed
1 tbsp (15 mL) chopped fresh coriander
1 tsp (5 mL) lemon juice
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
Preparation:
In large saucepan or Dutch oven, heat oil over medium heat; cook onions, garlic and chili powder, stirring occasionally, until softened, about 5 minutes.
Add tomatoes, breaking up with spoon. Add vegetable stock, water and lentils; bring to boil. Reduce heat to medium-low; simmer until lentils are softened, about 20 minutes.
Add chickpeas, red kidney beans and black beans; cook until heated through, about 15 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate in shallow airtight containers for up to 2 days or freeze for up to 2 weeks. Reheat to continue.)
Stir in coriander, lemon juice, salt and pepper.
Additional Information
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Variation
Slow Cooker Big-Batch Mexican Bean and Lentil Soup: Omit oil. To 16-cup (4 L) slow cooker, add onions, garlic, chili powder, tomatoes, stock, water and lentils. Cook on low heat for 8 hours. Add chickpeas, red kidney beans and black beans; cook on high heat for 30 minutes or until heated through. Stir in coriander, lemon juice, salt and pepper.
Source
Canadian Living Magazine: March 2006
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