Vegetarian Taco Soup
User Reviews
5.0
15 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
45 mins
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Servings
11 cups
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Calories
172 kcal
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Course
Soup
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Cuisine
Vegetarian
Vegetarian Taco Soup
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This tasty vegetarian taco soup has instructions for both stove top and slow cooker methods. Choose your favorite vegan or vegetarian toppings and enjoy!
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Ingredients
- 1-2 tsp avocado oil or olive oil
- 1 medium yellow onion
- 1-2 bell peppers
- 2 jalapeños
- 2 cloves garlic
- 1 TBSP chili powder
- 1 tsp ground cumin
- 1/4-1/2 tsp cayenne pepper
- salt and pepper to taste (I added 2 pinches of each)
- 28 oz canned crushed tomatoes (or diced tomatoes with juices)
- 3-4 cups vegetable broth
- 1 cup dried lentils (brown or green)
- 15 oz canned black beans
- 15 oz canned pinto beans
- 1 lime (squeezed - juice only)
TASTY TOPPING OPTIONS: Choose your favorites!
- Pico de Gallo
- Fresh sliced jalapeños
- minced red onion
- guacamole or sliced avocado
- grated cheese
- fresh cilantro or sliced green onion
- tortilla chips or strips
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Instructions
- Measure out all your ingredients and prep your veggies for speedy soup assembly.
- Finely chop onion, bell pepper, and jalapenos. Smash and mince garlic.
SLOW COOKER INSTRUCTIONS
- Add all your ingredients (minus toppings) to a 5-6 quart crock-pot. For the slow cooker version I suggest using a full quart (4 cups) of vegetable broth.
- Cook on HIGH for 4-6 hours or LOW for 7-8 hours, until dried lentils are cooked through and tender. My soup was perfect after 5 hours on high.
- Adjust salt/pepper/spices to taste and add all your favorite toppings. Enjoy!
STOVE TOP INSTRUCTIONS
- Bring a large pot to medium-high heat with your favorite cooking oil.
- Sauté your onion, bell pepper, and jalapeño until tender. Then add garlic and spices and cook for an additional minute.
- Next add vegetable broth, crushed tomatoes, and dry lentils; stir to mix. Let mixture come to a boil and add your dried lentils. Once boiling, reduce heat to medium-low and simmer, covered, for 25-30 minutes or until both lentils and veggies are tender.
- Lastly drain and rinse your beans (to keep the broth clear and remove any extra sodium) and add them to the soup along with the juice of 1 lime. Adjust seasoning to taste and serve once beans are warmed through. Add all your favorite toppings and dive in while it's hot!
Notes
- The yield for this soup is about 11-12 cups of soup or 5-6 bowls.
- Leftovers may be stored in an airtight container in the fridge or frozen for easy peasy "fast food" whenever you need it!
- Nutrition Facts below are estimated using an online recipe nutrition calculator. Adjust as needed based on choice of toppings and enjoy!
Nutrition Information
Show Details
Calories
172kcal
(9%)
Carbohydrates
32g
(11%)
Protein
10g
(20%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
618mg
(26%)
Potassium
671mg
(19%)
Fiber
12g
(48%)
Sugar
6g
(12%)
Vitamin A
897IU
(18%)
Vitamin C
28mg
(31%)
Calcium
75mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 11cups
Amount Per Serving
Calories 172 kcal
% Daily Value*
| Calories | 172kcal | 9% |
| Carbohydrates | 32g | 11% |
| Protein | 10g | 20% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 618mg | 26% |
| Potassium | 671mg | 14% |
| Fiber | 12g | 48% |
| Sugar | 6g | 12% |
| Vitamin A | 897IU | 18% |
| Vitamin C | 28mg | 31% |
| Calcium | 75mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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