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5.0 from 90 votes

1 Pot Lentil Tortilla Soup (Instant Pot or Saucepan)

Easy Tortilla Soup with Red lentils. 1 Pot 30 minutes! Add veggies of choice, garnish with tortilla chips or avocado. Vegan Gluten-free Soy-free Nut-free Recipe. To double, double everything except water. Start with a bit less than double water/liquid.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 3
Calories: 225 kcal
Course: Soup
Cuisine: Vegan , gluten-free

Ingredients

  • 1 tsp oil
  • 1/2 cup chopped red onion
  • 3 to 4 cloves of garlic minced
  • 1 Jalapeño minced (optional)
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1/2 tsp ground cumin
  • 1/4 tsp oregano and thyme
  • 1/2 tsp smoked paprika
  • 1/4 tsp cayenne 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 large tomatoes finely chopped, or 1.5 cup crushed tomatoes from a can
  • 1 to 2 tbsp tomato paste
  • 1/2 to 1 cup water or broth
  • 1/2 tsp or more salt
  • 1 cup cooked black beans
  • Crumbled tortilla chips for garnish avocado and other garnishes and lime juice

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Add a dash of lime juice, garnish with chips, avocado, cilantro. See IP instructions in Notes.

Notes

  • Instant Pot: Saute the onion, garlic, jalapeno and peppers for 5 minutes. Add the rest of the ingredients and a total of 2 cups of water. Close the lid on sealing and cook on manual for 3 minutes. Let the pressure release naturally. Taste and adjust, garnish and serve.
  •  
  • Nutrition is 1 of 2 serves

Nutrition Information

Calories 225kcal (11%) Carbohydrates 39g (13%) Protein 14g (28%) Fat 2g (3%) Sodium 506mg (21%) Potassium 862mg (25%) Fiber 16g (64%) Sugar 6g (12%) Vitamin A 1850IU (37%) Vitamin C 75.7mg (84%) Calcium 63mg (6%) Iron 4.3mg (24%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 225

% 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.