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Vegetarian Taco Soup

This tasty vegetarian taco soup has instructions for both stove top and slow cooker methods. Choose your favorite vegan or vegetarian toppings and enjoy!

Prep Time
15 mins
Cook Time
15 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 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

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
    Cup of Yum
  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 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

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

% 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.