1 Pot Lentil Tortilla Soup (Instant Pot or Saucepan)
User Reviews
5
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
3
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Calories
225 kcal
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Course
Soup
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Cuisine
Vegan, gluten-free
1 Pot Lentil Tortilla Soup (Instant Pot or Saucepan)
Description
The recipe starts by sautéing onions, garlic, jalapeño, and bell peppers to build flavor, followed by adding spices such as cumin, oregano, and smoked paprika. Red lentils and water are then added and cooked until the lentils reach al dente texture. Additional ingredients like crushed tomatoes, tomato paste, salt, and black beans are incorporated to deepen flavor and add protein.
The result is a thick, savory soup with a balanced spice mix featuring a gentle heat from cayenne or chipotle powder. The garnishes of tortilla chips and avocado contribute contrasting textures and freshness, while lime juice adds acidity to brighten the soup.
This soup can be made in a saucepan or an Instant Pot; the latter speeds cooking time with pressure settings. It makes for a comforting, nutritious meal suited for colder days or when a filling vegetarian option is desired.
Adjust salt and heat levels to taste. Garnish before serving for best texture. Leftover soup keeps well refrigerated and can be reheated gently.
Ingredients
- 1 tsp neutral cooking oil generic cooking oil
- 1/2 cup onion red, chopped
- 3 to 4 cloves garlic minced
- 1 jalapeño minced (optional)
- 1/2 cup green bell pepper chopped
- 1/2 cup red bell pepper chopped
- 1/2 tsp cumin ground
- 1/4 tsp oregano
- 1/4 tsp thyme
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne pepper powder or chipotle pepper powder or both
- 1/2 tsp garlic powder
- 1/2 cup red lentils quick cooking lentils - masoor dal, washed and drained
- 2 cups water or broth
- 2 tomato finely chopped, or 1.5 cup crushed tomatoes from a can, large
- 1 to 2 tbsp tomato paste
- 1/2 to 1 cup water or broth
- 1/2 tsp salt or more
- 1 cup black beans cooked
- tortilla chips avocado and other garnishes and lime juice, crumbled, for garnish
Instructions
- Heat oil in a saucepan over medium heat. Add onion and garlic and cook for 3 minutes Add jalapeno, bell peppers and mix and cook for 3 to 4 minutes.
- Add the spices and herbs and mix in. Add a pinch of allspice or loves for additional flavor if you wish. Add the washed and drained lentils and water and cook for 11 to 12 minutes or until al dente.
- Add the rest of the ingredients, mix well. Add other additions such as 1/2 cup corn or cooked black beans or other beans, veggies, some chopped up corn tortilla at this point. (I make the soup with or without beans , pictured without beans). Cook for 10 minutes or until desired consistency. Taste and adjust salt and heat.
- Add a dash of lime juice, garnish with chips, avocado, cilantro. See IP instructions in Notes.
Notes
- In an Instant Pot, sauté vegetables first, then pressure cook with lentils and liquids for 3 minutes with natural release for best texture.
- Adjust spice levels according to preference by varying cayenne or chipotle powder.
- Add garnishes like tortilla chips, avocado, and fresh cilantro just before serving to maintain texture and freshness.
- This recipe yields approximately two servings and stores well refrigerated.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 225 kcal
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 39g | 13% |
| Protein | 14g | 28% |
| Fat | 2g | 3% |
| Sodium | 506mg | 21% |
| Potassium | 862mg | 18% |
| Fiber | 16g | 64% |
| Sugar | 6g | 12% |
| Vitamin A | 1850IU | 37% |
| Vitamin C | 75.7mg | 84% |
| Calcium | 63mg | 6% |
| Iron | 4.3mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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