Creamy Vegan Lentil Tortilla Soup
This one pot vegan tortilla soup is made with red lentils, black beans, fire roasted tomatoes, corn and bold fresh spices. It's incredibly easy to make, packed with plant-based protein, and the perfect hearty dinner for a chilly evening.
Ingredients
Soup:
- 1 yellow onion, finely diced
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 jalapeño, seeds removed for less spice (or kept in for more heat)
- 1 red bell pepper, diced
- 1 tablespoon tomato paste
- 2 cans (15 oz each) fire roasted crushed tomatoes - or 1 large 28 oz can
- 3/4 cup red lentils (do not substitute with another variety)
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn (fresh, frozen, or canned)
- 1/3 cup cashew cream (see notes for substitute)
- 3–4 cups low sodium vegetable broth (3 cups for thicker, 4 cups for more brothy)
- 2 teaspoons chili powder
- 2 1/2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 tablespoon brown sugar or coconut sugar
- 1 teaspoon salt (use less if broth is not low sodium)
- 1 tablespoon fresh lime juice (about 1/2 lime), added at the end
Homemade Tortilla Strips (optional but recommended):
- 4–5 corn tortillas
- Avocado oil or neutral oil, enough to cover 1/2 inch of a small saucepan
- Sea salt to taste
Serving Suggestions:
- 1 avocado, sliced or diced
- 1 lime, cut into wedges
- 1/2 cup chopped fresh cilantro
- Vegan sour cream or cashew cream for dolloping
- Sliced fresh jalapeño
- Red pepper flakes
Instructions
- Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and sauté for about 5 minutes until softened.
- Add the minced garlic, diced red bell pepper, and diced jalapeño. Sauté for another 3 minutes.
- Stir in the tomato paste and cook for 2 more minutes, stirring frequently.
- Add the fire roasted tomatoes, red lentils, black beans, corn, cashew cream, vegetable broth, chili powder, cumin, oregano, brown sugar, and salt. Stir well to combine.
- Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20–25 minutes, stirring occasionally, until lentils are fully tender and soft.
- After 20 minutes, taste a spoonful to check the lentils. If still slightly crunchy, simmer an additional 5–10 minutes.
- Carefully transfer 2 cups of soup to a blender and blend until completely smooth. Pour back into the pot and stir to combine. (Alternatively, use an immersion blender to partially blend the soup directly in the pot.)
- Stir in the fresh lime juice. Taste and adjust salt, spice, or broth as needed.
- Serve hot, garnished generously with tortilla strips, cilantro, avocado, lime wedges, and a dollop of cashew cream or vegan sour cream.
For Homemade Tortilla Strips:
- Slice corn tortillas into thin strips, approximately 1/4 inch wide and 1 inch long.
- Pour oil into a small saucepan to about 1/2 inch depth. Heat over medium-high until shimmering.
- Fry tortilla strips in small batches for 2–3 minutes per side until golden and crispy.
- Remove and drain on a paper towel. Season with sea salt immediately.
Notes
Notes
- Do not substitute red lentils with green or brown lentils - the texture and flavor will be very different.
- Cashew cream substitute: Use full-fat coconut cream in equal amounts if needed.
- Fire roasted tomato substitute: Use regular crushed tomatoes and add 1/4 teaspoon smoked paprika to mimic the depth.
- To reduce sodium: Use low sodium vegetable broth and reduce added salt by half.
- Make it spicier: Keep jalapeño seeds in, or add a pinch of cayenne pepper.
- Make it milder: Remove all seeds from the jalapeño or omit it entirely.
- Instant Pot method: Sauté aromatics using the sauté function, add all remaining ingredients, and cook on high pressure for 10 minutes. Quick release, then blend and finish as directed.
Storage
- Fridge: Store in an airtight container for up to 3 days. The soup thickens as it sits - add a splash of vegetable broth when reheating.
- Freezer: Cool completely, transfer to freezer-safe containers, and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
Nutrition (Per Serving - Approximate)
- Calories: 431 kcal
- Carbohydrates: 53g
- Protein: 19g
- Fat: 14g
- Saturated Fat: 2g
- Fiber: 19g
- Sugar: 9g