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!
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)
1.50cupsreduced sodium vegetable broth
1 15 oz can tomato sauce or crushed tomatoes (no salt added)
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
½tspgarlic powder (or more! to taste)
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)
chopped red onion
fresh pico de gallo or salsa
sliced or diced jalapenos
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.
Photo credit from https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html.
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.
Serving Size 1 cup
Amount Per Serving
% Daily Value *
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.