Vegetarian Taco Soup
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 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
Description
The Vegetarian Taco Soup relies on a base of brown or green lentils and canned black and pinto beans simmered with bell peppers, jalapeños, onion, and tomatoes, seasoned with chili powder, cumin, garlic, and a touch of cayenne pepper. Cooking either in a slow cooker or stovetop stews the ingredients until the lentils are tender and the flavors meld, delivering a robust and hearty soup with a balance of spicy and savory notes.
The combination of beans and lentils provides a filling texture without heaviness, while the slow simmering process deepens the flavors. Toppings such as fresh pico de gallo, avocado, or tortilla chips add contrasting freshness and crunch that complement the rich broth. A squeeze of lime juice brightens the overall flavor profile just before serving.
This soup is a practical option for batch cooking and leftovers store well refrigerated or frozen, making it convenient for meals throughout the week. Adjust seasoning before serving to suit personal preference and add toppings suited to the occasion or dietary needs.
Ingredients
- 1-2 tsp avocado oil or olive oil
- 1 yellow onion medium
- 1-2 bell pepper
- 2 jalapeños
- 2 cloves garlic
- 1 TBSP chili powder
- 1 tsp cumin ground
- 1/4-1/2 tsp cayenne pepper
- salt to taste (I added 2 pinches of each
- black pepper to taste (I added 2 pinches of each
- 28 oz crushed tomatoes or diced tomatoes with juices, canned
- 3-4 cups vegetable broth
- 1 cup lentils brown or green, dried
- 15 oz black beans canned
- 15 oz pinto beans canned
- 1 lime (squeezed - juice only)
TASTY TOPPING OPTIONS: Choose your favorites!
- Pico de Gallo
- jalapeño fresh sliced
- red onion minced
- guacamole or sliced avocado
- cheese grated
- cilantro or sliced green onion, fresh
- tortilla chips or strips
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 soup yields approximately 11-12 cups and serves 5-6 bowls.
- Store leftovers in an airtight container in the fridge or freeze for later use.
- Nutrition varies with topping choices; adjust accordingly.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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