Quick Pantry Meal Soups—Lentil Soup and Tortilla Soup with Black Beans

Soups are especially satisfying when they contain beans.  Beans are protein powerhouses which also pack fiber, antioxidants and other nutrients.  They are low-cost, low-cholesterol and excellent substitutes for meat.  The following duo of recipes features 2 of the 5 healthiest beans.  To save you lots of time, these recipes are pantry meals which make use of canned beans.

Lentil Soup

This hearty soup features the earthy, nutty flavors of lentils cooked in chicken broth and flavored with celery and red wine vinegar.  The soup is filling, tasty and healthy.

Prep time: 15 minutes

Cook time: 15 minutes

Yield: 3 servings

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 3 carrots, finely chopped
• 3 stalks of celery, finely chopped
• 2 cloves garlic, minced
• coarse salt
• ground pepper
• 3 (14.5-oz.) cans low-sodium chicken broth
• 1 (15-oz.) can cooked lentils, rinsed and drained
• 1 ½ tablespoon red wine vinegar
 

Directions:

• In a medium saucepan, heat oil over medium heat.  Add the onion, carrot, celery and garlic.  Season with salt and pepper and cook for about 5 minutes or until onions are soft. 
• Pour in the broth and bring to a boil, reduce heat to low and simmer for about 5 minutes.
• Add in the lentils and simmer on for 5 minutes more.
• Stir in the vinegar and season once more with salt and pepper.
 

Tortilla Soup with Black Beans

The merry mix of black beans, corn kernels, different herbs and tortilla chips makes for a festive-looking and great-tasting soup with enough textural contrast to interest anyone. 

Prep time: 15 minutes

Cook time: 15 minutes

Yield: 4 servings

Ingredients:

• 1 tablespoon olive oil
• 4 cloves garlic, minced
• 1 teaspoon chili powder
• 2 (14.5-oz.) cans diced tomatoes in juice
• 2 (15-oz.) cans black beans, rinsed and drained
• 1 (14.5-oz.) can reduced-sodium chicken broth
• 1 (10-oz.) package frozen corn kernels
• coarse salt
• ground pepper
• 1 cup crushed tortilla chips
• 1 tablespoon fresh lime juice
• lime wedges for garnish
 

Directions:

• In a large saucepan, heat olive oil over medium heat.  Cook garlic and chili powder in the oil for about a minute until fragrant.  Add in the tomatoes with juice, beans, broth, corn and water.  Season with salt and pepper.
• Bring the soup to a boil and reduce heat to low.  Add the tortilla chips and simmer for about 2 minutes or until tortilla are softened. 
• Remove from heat and stir in lime juice.  Season once more with salt and pepper.  Serve while hot and garnish with lime wedges and more tortilla chips.