Lentil Tortilla Soup

Category, , , , , , , , DifficultyBeginner

This soup is loaded with vital nutrients including protein to give you stable energy throughout the day! This is a great meal for lunch or dinner!

Yields6 Servings
Prep Time10 minsCook Time25 minsTotal Time35 mins

 ½ tbsp avocado oil or coconut oil
 0.5-1 cup onion, diced (add however much you prefer)
 1 bell pepper, diced
 1 cup corn (fresh, canned, or frozen)
 1 jalepeno, diced (optional)
 1 cup water
 1.50 cups reduced sodium vegetable broth
 1 15 oz can tomato sauce or crushed tomatoes (no salt added)
 ½ cup salsa
 1 tbsp tomato paste
 1 15 oz can no salt added black beans, drained and rinsed
 1 15 oz can no salt added pinto beans, drained and rinsed (optional)
 1 15 oz can lentils
 ½ tsp chili powder
 ½ tsp garlic powder (or more! to taste)
 ½ tsp cumin
 ¼ tsp cayenne (optional)
 salt and pepper to taste
Toppings (add whichever toppings you prefer!)
 crushed tortilla chips (I recommend Beanito's White Bean chips or Beanfield's Sea Salt chips)
 2 tbsp vegan cheese
 chopped red onion
 fresh pico de gallo or salsa
 sliced or diced jalapenos
 sliced avocado
 fresh cilantro

1

Bring large pot to medium heat and add avocado or coconut oil. Sautee the onions until browned (2-3 minutes). Then add bell pepper, jalapeno, and corn. Cook until peppers are tender (approx. 5 minutes).

2

Add the rest of the ingredients (water, vegetable broth, tomato sauce, tomato paste, salsa, beans, lentils, and spices) to pot. Stir to mix. For a thinner soup, add more water to make soup desired thickness.

Let mixture come to a boil.

3

Reduce heat to medium-low and simmer soup covered for 10-15 minutes until soup thickens.

4

Serve with desired toppings.

Recipe adapted from: https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html
5

Photo credit from https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html.

Notes:
6

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Nutrition Facts

Serving Size 1 cup

Servings 6


Amount Per Serving
Calories 269
% Daily Value *
Total Fat 2g4%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 150mg7%
Potassium 0mg
Total Carbohydrate 45g15%
Dietary Fiber 8g32%
Sugars 4g
Protein 16g32%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 ½ tbsp avocado oil or coconut oil
 0.5-1 cup onion, diced (add however much you prefer)
 1 bell pepper, diced
 1 cup corn (fresh, canned, or frozen)
 1 jalepeno, diced (optional)
 1 cup water
 1.50 cups reduced sodium vegetable broth
 1 15 oz can tomato sauce or crushed tomatoes (no salt added)
 ½ cup salsa
 1 tbsp tomato paste
 1 15 oz can no salt added black beans, drained and rinsed
 1 15 oz can no salt added pinto beans, drained and rinsed (optional)
 1 15 oz can lentils
 ½ tsp chili powder
 ½ tsp garlic powder (or more! to taste)
 ½ tsp cumin
 ¼ tsp cayenne (optional)
 salt and pepper to taste
Toppings (add whichever toppings you prefer!)
 crushed tortilla chips (I recommend Beanito's White Bean chips or Beanfield's Sea Salt chips)
 2 tbsp vegan cheese
 chopped red onion
 fresh pico de gallo or salsa
 sliced or diced jalapenos
 sliced avocado
 fresh cilantro

Directions

1

Bring large pot to medium heat and add avocado or coconut oil. Sautee the onions until browned (2-3 minutes). Then add bell pepper, jalapeno, and corn. Cook until peppers are tender (approx. 5 minutes).

2

Add the rest of the ingredients (water, vegetable broth, tomato sauce, tomato paste, salsa, beans, lentils, and spices) to pot. Stir to mix. For a thinner soup, add more water to make soup desired thickness.

Let mixture come to a boil.

3

Reduce heat to medium-low and simmer soup covered for 10-15 minutes until soup thickens.

4

Serve with desired toppings.

Recipe adapted from: https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html
5

Photo credit from https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html.

Notes:
6

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Lentil Tortilla Soup

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