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 ServingsPrep Time10 minsCook Time25 minsTotal Time35 mins
½tbspavocado oil or coconut oil
0.5-1 cup onion, diced (add however much you prefer)
1 bell pepper, diced
1cupcorn (fresh, canned, or frozen)
1 jalepeno, diced (optional)
1cupwater
1.50cupsreduced sodium vegetable broth
1 15 oz can tomato sauce or crushed tomatoes (no salt added)
½cupsalsa
1tbsptomato 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
½tspchili powder
½tspgarlic powder (or more! to taste)
½tspcumin
¼tspcayenne (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)
2tbspvegan 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.
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
6 servings
Serving size
1 cup
Amount per serving
Calories269
% Daily Value *
Total Fat2g3%
Saturated Fat 0g
Trans Fat 0g
Cholesterol0mg
Sodium150mg7%
Total Carbohydrate45g17%
Dietary Fiber 8g29%
Total Sugars 4g
Protein16g
Potassium 0mg0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
½tbspavocado oil or coconut oil
0.5-1 cup onion, diced (add however much you prefer)
1 bell pepper, diced
1cupcorn (fresh, canned, or frozen)
1 jalepeno, diced (optional)
1cupwater
1.50cupsreduced sodium vegetable broth
1 15 oz can tomato sauce or crushed tomatoes (no salt added)
½cupsalsa
1tbsptomato 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
½tspchili powder
½tspgarlic powder (or more! to taste)
½tspcumin
¼tspcayenne (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)
2tbspvegan 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.
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.
