Servings
Font
Back
Vegetarian Taco Soup
5 from 15 votes

Vegetarian Taco Soup

Vegetarian Taco Soup combines lentils, black and pinto beans with crushed tomatoes, vegetables, and warming spices to create a hearty, flavorful soup. The slow cooker or stovetop method infuses the broth with chili powder, cumin, garlic, and jalapeños, producing a rich, mildly spicy taste and tender legume texture. This soup serves well as a comforting main dish and can be customized with toppings like guacamole, cheese, and fresh cilantro to enhance its fresh flavors and add varied textures.

Prep Time
15 mins
Cook Time
30 mins
Total Time
45 mins
Servings: 11 cups
Calories: 172 kcal
Course: Soup
Cuisine: Vegetarian

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

    Cup of Yum
  1. Measure out all your ingredients and prep your veggies for speedy soup assembly.
  2. Finely chop onion, bell pepper, and jalapenos. Smash and mince garlic.
SLOW COOKER INSTRUCTIONS
  1. 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.
  2. 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.
  3. Adjust salt/pepper/spices to taste and add all your favorite toppings. Enjoy!
STOVE TOP INSTRUCTIONS
  1. Bring a large pot to medium-high heat with your favorite cooking oil.
  2. Sauté your onion, bell pepper, and jalapeño until tender. Then add garlic and spices and cook for an additional minute.
  3. 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.
  4. 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

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%)

Nutrition Facts

Serving: 11 cups

Amount Per Serving

Calories 172

% 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.