$0.23per cup 93% savings save $73.50 yearly
Okay, folks time to get back on the super-ultra-mega-healthy track. Technically, it could also be known as the easy-peasy-lemon-squeezy track... or the dirt-cheap track. Take your pick.
This recipe makes me so happy, I could cry.
It's yummy.
It's healthy.
It's cheap.
It's easy.
It's even VEGAN.
A couple of weeks ago, I decided to do an experiment with a small bag of drylentils I found buried in my food storage supply. I haven't eaten very many lentils in my lifetime (a complete and utter shame), but when I have, I've LOVED them!
Honestly, what's not to love? Lentils have a delicious earthly flavor, and are packed with protein, fiber, and folate.
I had looked online to find an inspirational recipe containing lentils, and came across this one, but it still wasn't quite what I wanted. However, it served as a starting point.In my mind's eye, I pictured creating a hearty soup packed with lentils, TONS of (hidden-so-the-kids-won't-notice) veggies and absolutely no meat involved.
I raided my fridge and food storage, and came back with the lentils, half of a small bag of dry black beans that looked lonely (you could sub 2 cans of black beans), some carrots, canned tomatoes, onions, garlic, and spices, and VOILA!! A perfectly delicious vegan concoction that tastes amazing. It is also great served with multi-grain crackers, a crusty baguette, or over rice, which is how my kids prefer it.
You can choose to pre-soak your lentils and beans. I simply washed and rinsed them with hot water before adding them to my crockpot.
*I need to make it clear that this recipe makes a boat-load. 6 quarts to be exact. So, if you don't have the room in your crockpot, or your freezer for that matter, consider cutting the recipe in half.
Enjoy!
There it is... all the nutrient-packed goodness that goes into this dish. The onions are not diced, (I call for dicing them in the actual recipe below) but owing to personal preference, next time I will definitely dice them.
Add the water. It'll be a perfect fit for your 6-quart crockpot. Cover with a lid, let it cook on HIGH for 6 hours. (Yep... 6 hour ons HIGH to get the veggies super soft and mash-able. Mashing up the veggies into oblivion is how I trick my kiddos... What tomatoes?)
Serve yourself a steaming bowl, and pat yourself on the back for treating your body so well.
{Slow Cooker} Lentil & Back Bean Soup
Printable Version
*Makes 6 quarts or 24 (1-cup) servings.
(Note: This recipe makes a TON!! Make sure your slow cooker can hold 6 quarts... otherwise you'll be in a heap of trouble. If it can't hold 6 quarts, try cutting the recipe in half.)
INGREDIENTS
1 lb. bag dry lentils
1/2 small bag dry black beans (or 2 cans black beans)
2 medium onions (finely diced)
4 large carrots (finely chopped)
2 (15 oz.) cans diced tomatoes
2 Tbsp. jarred minced garlic
2 Tbsp. cumin
1 Tbsp. chili powder
1 tsp. dried parsley
10 cups HOT water
1 1/2 Tbsp salt (to taste)*
1 tsp. black pepper (to taste)*
*Added at the end of cooking
DIRECTIONS
Rinse lentils and black beans. Discard any small pebbles or bad beans. Put them in the slow cooker. Add the diced onions, chopped carrots, tomatoes, garlic, cumin, chili powder, parsley, and HOT water to the crockpot. It will be full.
Cover, and cook on HIGH for 6 hours. No peeking, no stirring.
Remove the lid, and add the salt and pepper to taste. Use a potato masher to mash the soup into a thicker mixture if desired. Serve hot. This soup is very thick (especially if mashed)... almost like chili, and tastes great by itself, over rice, served with multi-grain crackers, or with cornbread.
Store in the fridge for 1 week, or in the freezer for 4 months.
~ Savings ~
Cost Breakdown:
1 lb. bag dry lentils - $0.98 = $0.98
1 lb. bag black beans - $1.38 = $0.69
3 lb. onions - $2.18 = 8 onions = $0.273/onion = $0.546
2 lb. carrots - $1.48 = 12 carrots = $0.123/carrot = $0.492
1 (15 oz.) can diced tomatoes = $0.68 = $1.36
32 oz. jarred minced garlic - $5.64 = 181 tsp. = $0.025/tsp = $0.15
2 oz. cumin - $3.12 = 22 tsp. = $0.142/tsp = $0.825
9.25 oz. chili powder - $5.64 = 74 tsp. = $0.076/tsp = $0.228
1.2 oz. parsley - $4.24 = 115 tsp = $0.037/tsp = $0.037
26 oz. salt - $0.44 = 122.75 tsp = $0.003/tsp = $0.0135
8 oz. black pepper - $3.84 = 37.75 tsp = $0.102/tsp = $0.102
Total Recipe Cost = $5.46
Cost Per Cup = $0.23
The Contender:
Tasty Bite Madras Lentils (10 oz. pouch - approx. 1 cup) - $3.29
Savings:
93%
"Over a year" scenario:
Make {Slow Cooker} Lentil & Black Bean Soup 1 time = $5.46
Buy 24 Tasty Bite Madras Lentils (10 oz. pouches) = $78.96
*Money Saved = $73.50
