Vegetarian Lentil Tortilla Soup
| 18 |
25 |
312 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 10 min |
15 min |
6
|
This Vegetarian Lentil Tortilla Soup can be made in an instant pot or slow cooker, making it a favorite make-ahead soup recipe!
Ingredients
|
1 tsp
|
Avocado oil
(or olive oil)
|
|
1 cup
|
Sweet onion
(diced)
|
|
1 medium pepper(s)
|
Green bell pepper
(diced)
|
|
1 medium pepper(s)
|
Jalapeno pepper
(diced)
|
|
1/2 cup
|
Sweet corn, canned, drained
(fresh; canned; or frozen (optional))
|
|
3/4 cup
|
Red lentils, raw
(dried)
|
|
1 can (15oz)
|
Black beans, canned
(drained + rinsed)
|
|
1 can(s) (15oz)
|
Pinto beans, canned
(drained + rinsed)
|
|
2 1/2 cup
|
Vegetable stock/broth, low sodium
((or chicken broth if needed)))
|
|
426 gm
|
Tomato Sauce, low-sodium, canned
(oz canned; or diced)
|
|
1 tbsp
|
Tomato paste, low-sodium
|
|
1/2 cup
|
Salsa verde, ready to serve
(mild or medium — or your favorite salsa!)
|
|
1/2 tsp
|
Chili powder
|
|
1/2 tsp
|
Garlic powder
|
|
1 tbsp
|
Cumin
|
|
1/4 tsp
|
Cayenne pepper
|
|
1 dash
|
Salt and pepper
(to taste)
|
|
1/4 cup
|
Heavy whipping cream, 38% M.F.
((optional))
|
Instructions
Instant pot instructions:
- Chop veggies and measure out the ingredients.
- Turn on Instant Pot and press Saute.
- Add your avocado oil, onion, bell pepper, and jalapeno, and saute for a few minutes.
- Next, add the corn, lentils, black beans, pinto beans, broth, tomato sauce, tomato paste, salsa verde, chili powder, garlic powder, cumin, cayenne, salt, and pepper.
- Set Instant Pot (or another pressure cooker) to high pressure for 15 minutes.
- Allow natural pressure release.
- Stir in the cream, dish out soup, and serve with your favorite toppings!
Slow cooker instructions:
- First, chop your veggies and measure out the ingredients.
- Next, add the corn, lentils, black beans, pinto beans, broth, tomato sauce, tomato paste, salsa verde, chili powder, garlic powder, cumin, cayenne, salt, and pepper.
- Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils, are cooked through and veggies are tender.
- At the end of the cooking process, swirl in the cream.
- To serve, dish the soup into bowls and add all your favorite toppings!
Notes:
Optional Toppings:
- Crushed tortilla chips
- Shredded cheese
- Sliced or diced jalapeños
- Chopped red onion
- Pico de Gallo or salsa
- Sliced avocado or guacamole
- Fresh cilantro
- Sour cream or Greek yogurt
Nutrition Facts
Per Portion
Calories
312
Calories from fat
55
Calories from saturated fat
21.7
Total Fat
6.2 g
Saturated Fat
2.4 g
Trans Fat
0
Polyunsaturated Fat
2.9 g
Monounsaturated Fat
6.4 g
Cholesterol
9.9 mg
Sodium
710 mg
Potassium
985 mg
Total Carbohydrate
54 g
Dietary Fiber
14.5 g
Sugars
7.3 g
Protein
17.4 g
Dietary servings
Per Portion
| Meat Alternative |
1.3 |
| Vegetables |
2.7 |
Energy sources
Meal Type(s)
