Taco Soup becomes a plant-powered favorite with protein-packed lentils, beans, vegetables, and classic taco spices simmered into a cozy, flavorful pot. This version is hearty and satisfying, yet light enough for any weeknight. It’s the kind of bowl that feels like taco night and meal prep rolled into one.
Ingredients
- 2 tbsp olive oil
- 1 medium onion, diced
- 1 red or green bell pepper, diced
- 3 cloves garlic, minced
- 1–2 tsp chili powder
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/4 tsp ground coriander (optional)
- 1 cup green or brown lentils, rinsed
- 1 (14.5 oz) can diced tomatoes
- 4 cups vegetable broth (plus more to thin)
- 1 (15 oz) can black beans, rinsed and drained
- 1 cup corn kernels (frozen or canned, drained)
- 1–2 tsp lime juice
- Salt and black pepper to taste
- Optional toppings: diced avocado, chopped cilantro, crushed tortilla chips, dairy-free yogurt or chipotle crema, jalapeño, lime wedges
Instructions
- Sauté base: Warm oil in a soup pot over medium heat. Sauté onion and bell pepper with a pinch of salt for 5–6 minutes until softened; stir in garlic for 30 seconds.
- Bloom spices: Add chili powder, cumin, smoked paprika, oregano, and coriander; stir 30–45 seconds until fragrant.
- Simmer: Add lentils, tomatoes, and broth. Bring to a boil, reduce heat, and simmer 20–25 minutes until lentils are tender.
- Finish: Stir in black beans and corn; simmer 3–5 minutes. Add lime juice, then season with salt and pepper. Thin with extra broth for a soupier bowl.
- Serve: Ladle into bowls and add your favorite toppings.
Health Benefits
- Protein + fiber: Lentils and beans deliver plant protein and fiber for steady energy and fullness.
- Micronutrients: Tomatoes, peppers, corn, and aromatics add vitamins A, C, and potassium.
- Heart-friendly: Olive oil and legumes support balanced eating patterns.
Tips for Success
- Spice control: Start modest with chili powder; add jalapeño or cayenne for heat lovers.
- Texture: For a thicker bowl, simmer uncovered the last 5 minutes.
- Zesty finish: Lime juice brightens the spices—don’t skip it.
Variations
- Tortilla Soup vibes: Add a handful of crushed tortilla chips at serving for crunch.
- Bean swap: Use pinto or kidney beans in place of black beans.
- Veg boost: Stir in zucchini or spinach during the last 2 minutes.
Meal Prep & Storage
Cool completely. Refrigerate up to 4 days or freeze up to 3 months. The flavors deepen overnight; loosen with broth when reheating.
Serving Ideas
Top with avocado, cilantro, and a dollop of dairy-free yogurt. It’s a smart fit for Soup Ideas and Healthy Taco Soup rotations, perfect for busy nights when you still want something warm and satisfying.
