HealthTree Logo
search more_vert
Vegan Lentil Tortilla Soup
Posted: Oct 05, 2022
Vegan Lentil Tortilla Soup image

Whole foods, plant-based eating is beneficial in many ways for our health. Try this quick and easy vegan lentil tortilla soup for your next dinner! 

Source: Midwest Foodie

Vegan Lentil Tortilla Soup

Prep time: 20 min

Makes 8 servings

Ingredients:

  • 1 tablespoon olive oil
  • 1 red onion, diced
  • 5 cloves garlic, minced
  • 1 tablespoon cumin
  • 2 teaspoons chili powder
  • 1-3 teaspoons chiles in adobo (optional)
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (15 oz.) can corn, drained
  • 1 (15 oz.) can fire roasted diced tomatoes
  • 3/4 cup split red lentils
  • 32 oz. V8 or other brand vegetable juice
  • 1 (13.5 oz.) can full fat coconut milk
  • Juice of 1 lime
  • Kosher salt
  • Fresh cracked pepper

Garnish:

  • Tortilla strips
  • Sour Cream (optional)
  • Sliced jalapeno
  • Fresh chopped cilantro

Directions:

  1. Heat olive oil in a large pot over medium-high heat.
  2. Add onion and cook, stirring frequently for 3-4 minutes.
  3. Add garlic, cumin, chili powder, and chiles in adobo and cook, stirring frequently for another minute. 
  4. Add black beans, corn, lentils, tomatoes, V8, and coconut milk along with a few large pinches of salt and pepper. Stir to combine. 
  5. Cover the pot and bring to a simmer over medium heat. 
  6. Reduce heat to medium-low and simmer, covered, for about 5 minutes or until the lentils are cooked through.  
  7. Add the juice of 1 lime and season to taste with salt and pepper.
  8. Garnish and enjoy!

Nutrition:

178 calories per serving. Total fat 5.3 grams, dietary fiber 7.3 grams, protein 9.6 grams.

254 calories per serving. Total fat 9.1 grams, fiber 8.1 grams, protein 10.3 grams, carbohydrates 36.4 grams. 

The author Jenny Ahlstrom

about the author
Jenny Ahlstrom

Multiple myeloma patient, sister-in-law to AML patient, patient advocate, wife, mom of 6. Believer that patients can help accelerate a cure by joining their disease communities and contributing their patient stories to advance a cure. Founder of the HealthTree Foundation. 

Get the latest thought leadership on MDS delivered straight to your inbox.

Subscribe to the weekly "HealthTree Community for MDS Newsletter" for MDS news, life with MDS stories, MDS clinical trials, MDS 101 articles and events with MDS experts.

Thanks to our HealthTree Community for MDS Sponsors:

Bristol Myers Squibb