Your SEO optimized title

Cooking up Taco Vegan Lentil Soup

Cooking up Taco Vegan Lentil Soup

Today’s Vegan Lentil Soup is literally like a taco in a bowl.  It has a great tomato base that has just the right amount of spiciness and a nice crunchy texture thanks to the baked tortilla strips.  Adding the squeeze of lime at the end also adds a fabulous brightness to the flavor of the soup so be sure you don’t skip it!!  The beauty of lentils is that they don’t need to soak and yet they still cook pretty quickly.

Soups are one of my meal prep mainstays!!!

Photo of Vegan Lentil Soup with Text for Pinterest

Here’s why:

  • A batch usually makes several meals for me.
  • They freeze GREAT!!
  • Soups travel well. All you need is a way to heat up at the office.
  • Usually they don’t require a lot of attention to make.
  • Most of the ingredients are things I keep stocked in my pantry, making it an easy dish to throw together quickly and avoid a trip to the store.
  • Healthy and filling option as they are easy to pack with veggies, whole grains and legumes so I get lots of macro and micro nutrients.

Taco vegan lentil soup pictured overhead in bowl with orange rim. On top of wooden cutting board and white linen with bright orange flower decoration.

Timesaving Techniques when making Vegan Lentil Soup

There are several different strategies that you can use when you need to save some time on an already quick recipe without really sacrificing the flavor or healthiness of the dish.

  • Use frozen corn in place of fresh corn to save yourself the hassle of trimming the kernels from the ear.
  • Use canned lentils or substitute another canned bean such as black beans, pinto beans or red beans.  With this change, you basically will cut the cooking time in half as you will only need to cook long enough to heat the beans and allow the flavors to meld.
  • Use precut vegetables bought in the produce section of your grocery store.
  • Use crushed baked tortilla chips in place of the baked fresh corn tortilla strips.
Close up of bowl of vegan lentil soup. Garnished with lime wedges and tortilla strips.

Taco Inspired Vegan Lentil Soup

Lentils are cooked with tomatoes, corn and taco seasoning to create a hearty, delicious and healthy soup.  The soup goes together in less than an hour and also works well to prepare ahead.
0 from 0 votes
Print Pin Rate
Course: Dinner, Main Course, Soup
Cuisine: Latin American, Tex Mex
Keyword: Easy, quick, Soup, texmex, Vegan
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 73
Author: Lyn Croyle

Ingredients

  • 2 cloves garlic minced
  • 1 small onion chopped
  • 1 small red bell pepper chopped
  • 1 jalapeno pepper deseeded and minced*
  • 1 T olive oil
  • 1 cup lentils
  • 1 can crushed tomatoes including liquid
  • 2-3 cups water
  • 2 T taco seasoning
  • 1 ear of corn
  • 1/2 avocado diced
  • 1 Roma tomatoes diced
  • ¼ cilantro
  • 4 corn tortillas
  • Lime wedges for garnish and squeezing
  • Salt and pepper to taste

Instructions

  • Preheat oven to 400 degrees F.
  • Heat 1 T olive oil in a medium saucepan. Add chopped onion and red pepper, sautéing until translucent, about five minutes. Add garlic and jalapeno and cook an additional 60 seconds. Add lentils, canned tomatoes and 2 cans of water. Bring to a boil, cover and reduce heat to a simmer.
  • While the lentils begin to cook, trim the corn kernels from the ear of corn. When the lentils have been cooking for 15 minutes, add the corn to the pot and an additional cup of water. Continue cooking the lentils at a simmer until tender, about another 15 minutes.
  • Thinly slice the tortillas into strips. Spread out on a baking sheet, lightly spray with baking spray and sprinkle with a bit salt and pepper. Place in hot oven and cook for five minutes. Move the tortillas around on the pan and return to oven. Cook until lightly brown and crunchy. Be sure to watch them closely on the return to the oven as they move from not ready to burned quickly.
  • Diced avocado and tomatoes into small cubes and finely chop cilantro.
  • Serve up the soup when the lentils are tender. Top each bowl of soup with diced avocado, tomatoes, tortilla strips and garnish with lime wedges.

Nutrition

Calories: 392kcal | Carbohydrates: 60g | Protein: 16g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 2mg | Sodium: 248mg | Potassium: 878mg | Fiber: 10g | Sugar: 9g | Vitamin A: 1350IU | Vitamin C: 60.2mg | Calcium: 70mg | Iron: 4.7mg

Did you make this recipe?  How did it go for you and did you enjoy it?  Please tell me about your experience in the comments below.  And…if you liked the recipe, please be sure to give the recipe a 5-star rating in the recipe card above!!

If you liked this recipe, you may also enjoy these posts and recipes!!

Check them out and add them to your meal plan in the upcoming week!!

My secret to healthy meal prep

Sprouted lentil recipe and how to grow sprouts

 

 



Leave a Reply

Your email address will not be published. Required fields are marked *