Recipe Contributed By Mitzi Dulan, RD Nutrition Expert
Nutrition
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Lentil Taco Soup
cups
Ingredients
- 2 cups lentils, brown, dried, rinsed
- 6 cups vegetable broth
- 1/2 cup black beans, dried; rinsed
- 1/2 cup red beans, dried; insed
- 1 tbsp olive oil
- 1/3 cup onion, chopped
- 2 cloves garlic, minced
- 1/2 cup taco seasoning
- 1 28 oz can tomatoes, crushed
- 1 cup corn, frozen
- 2/3 cup cilantro, chopped
Instructions
- Soak and cook the black and red beans according to package instructions. In a Dutch oven, place your lentils and add 6 cups of broth. Gently simmer with lid titled on top for about 15 minutes. While the lentils are simmering, in a saucepan, add the oil and then sauté the onion and garlic. Mixture. After the lentils have been cooked, add the onion and garlic mixture. Then add the taco seasoning, tomatoes, cooked black beans and cooked red beans. Bring to boil and simmer for 10 minutes. Make sure you do not overcook the lentils or they will become mushy. Sprinkle cilantro on top. Optional: can serve with light sour cream.
Comments
Great recipe — only 3 weeks into Pulses – I am finding these recipes wonderful but even better I can ‘spice’ it up or add different beans — today I made this and added jalipino with the onion & garlic and also added pinto beans — great and easy taco soup !
PS- backed off the taco seasoning to cut down on sodium – but still tastes great and don’t even miss the meat !
Instead of using packaged taco seasoning I mix my own with lots of cumin, paprika, some cayenne, onion powder and garlic powder. Add some chili powder to make it a bit spicer!
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Spam? Guess i missed something.
Needs correction. Soak dry beans, then goes onto cooking the lentils and now add the cooked beans…. when did you cook the beans? It would be awesome if the recipes can be adapted to pressure cooking/Instant Pot.
Hi Bernice, we’ve updated the instructions to say “soak and cook dry beans according to package instructions.” Thanks!
Can you add can beans instead?
Hi Arlene, sure! Just skip the cooking the beans step. Thanks!
This is so good! Make it every week. Very quick with the beans soaked overnight. It starts the germination in the beans making them even healthier! I saute a whole small onion in no salt veggie broth too.
I made this and really liked it. I recommend making your own taco seasoning and avoid the high sodium.
It would be wonderful to see this recipe posted using canned beans and home made taco seasoning
Canned beans=Sodium.
Organic beans have about 100 mg sodium per serving — very low. Taco seasoning mix = high sodium
If I happen to use canned beans b/c I am in a hurry several brands have the no salt ones.
The instructions don’t say anything about the frozen corn. When are you supposed to add it?