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Lentil Tortilla Soup

Yields6 ServingsPrep Time10 minsCook Time25 minsTotal Time35 mins

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!

 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

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).


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.


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


Serve with desired toppings.

Recipe adapted from:

Photo credit from


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 0

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.