This lentil tortilla soup can be made 3 different ways: the stove top, instant pot, or the slow cooker. Going to be gone for a couple hours? Throw all the ingredients in the slow cooker and it will be ready when you are home! Better yet, put everything in the instant pot and it will be ready in just 15 minutes!
As the weather cools off and the days get shorter, cooking a big meal in the evenings can seem daunting. Well, we've got you covered with this warm Vegetarian Lentil Tortilla Soup recipe that is packed with plant-based protein, vegetables and most importantly, flavour!
How to make lentil tortilla soup:
You can make it using 3 different methods: the stove top, instant pot, or the slow cooker. Going to be gone for a couple hours? Throw all the ingredients in the slow cooker and it will be ready when you are home! Better yet, put everything in the instant pot and it will be ready in just 15 minutes! Don’t have any of those gadgets? Not to worry, it will only require about 35 minutes to complete on the stove top! Very little effort, low on cost and packed with protein, fiber, and nutrients – what more could you want??
Benefits of lentils
As this recipe is vegetarian, the main sources of protein are the lentils and beans. Both of which are high in fiber which is beneficial for satiety and for the overall health of your digestive tract. Plant based proteins are also cheaper than protein from animal sources, so this recipe will help you stay on top of your weekly grocery bill! Having said that, if you are feeling like some ground beef or chicken, you are more than welcome to replace the lentils. I would recommend cooking the ground beef or chicken prior and adding it at the end.
Now onto the important stuff, the recipe. Enjoy this warm, cozy, and delicious tortilla soup!
Bring a large stock pot to medium heat and add oil.
Sauté onion until they are translucent, then add bell pepper, jalapeno, and corn. Cook for approximately 5 minutes until peppers are tender.
Add vegetable broth, tomato sauce, salsa, beans, and spices; stir to mix.
Let mixture come to a boil, then add dried lentils
Let mixture come to a boil again, reduce to medium-low, cover and simmer for 25 – 30 minutes. The longer it simmers the more flavourful.
Remove from heat, let cool slightly and add in Greek yogurt. Pile on toppings of your choice and enjoy!!
Add everything except Greek yogurt (olive oil, onion, pepper, jalapeno pepper, corn, black beans, pinto beans, vegetable broth, tomato sauce or crushed tomato, tomato paste, salsa, dried red lentils, and spices) to the Instant Pot
Set the Instant Pot to high pressure for 15 minutes.
Allow natural pressure release
Stir in the Greek yogurt, add your favourite toppings and enjoy!
Add everything except Greek yogurt (olive oil, onion, pepper, jalapeno pepper, corn, black beans, pinto beans, vegetable broth, tomato sauce or crushed tomato, tomato paste, salsa, dried red lentils, and spices) to the Slow Cooker.
Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils are cooked through, and vegetables are tender.
Swirl in Greek yogurt, add your favourite toppings and enjoy!
*Recipe adapted from Peas and Crayons blog
Thank you to Jessica Pallot, a UBC student volunteering with Intuition Dietitian Corp. for putting this recipe together! Check out our Instagram page for a reel of Jessica making this soup!
Ingredients
Directions
Bring a large stock pot to medium heat and add oil.
Sauté onion until they are translucent, then add bell pepper, jalapeno, and corn. Cook for approximately 5 minutes until peppers are tender.
Add vegetable broth, tomato sauce, salsa, beans, and spices; stir to mix.
Let mixture come to a boil, then add dried lentils
Let mixture come to a boil again, reduce to medium-low, cover and simmer for 25 – 30 minutes. The longer it simmers the more flavourful.
Remove from heat, let cool slightly and add in Greek yogurt. Pile on toppings of your choice and enjoy!!
Add everything except Greek yogurt (olive oil, onion, pepper, jalapeno pepper, corn, black beans, pinto beans, vegetable broth, tomato sauce or crushed tomato, tomato paste, salsa, dried red lentils, and spices) to the Instant Pot
Set the Instant Pot to high pressure for 15 minutes.
Allow natural pressure release
Stir in the Greek yogurt, add your favourite toppings and enjoy!
Add everything except Greek yogurt (olive oil, onion, pepper, jalapeno pepper, corn, black beans, pinto beans, vegetable broth, tomato sauce or crushed tomato, tomato paste, salsa, dried red lentils, and spices) to the Slow Cooker.
Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils are cooked through, and vegetables are tender.
Swirl in Greek yogurt, add your favourite toppings and enjoy!
