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Bowl of black bean lentil taco soup with avocado, corn, and tomatoes

Black Bean Lentil Taco Soup

Easy to make, flavorful, and filled with plant-based protein & nutrients. A family-friendly meal that everyone can load up with their own favorite toppings!
AuthorKaitlin - The Garden Grazer
Prep Time:20 mins
Cook Time:30 mins
Total Time:50 mins
CourseMain Dish, Soup
CuisineGluten-Free, Mexican-inspired, Oil-Free, Vegan
Servings5 medium bowls

Ingredients

  • 1 yellow onion
  • 3 cloves garlic
  • 1 cup green/brown lentils (uncooked)
  • 15 oz. can diced tomatoes (or fire-roasted, petite diced, etc.)
  • 15 oz. can black beans
  • 1 cup sweet corn (I use organic frozen)
  • 4 cups vegetable broth
  • 3 Tbsp. taco seasoning

Optional toppings:

  • Cilantro, fresh tomato, avocado, tortilla strips, vegan cheese shreds, green onion, hot sauce

Instructions

  • Dice onion.
  • In a stockpot over medium-high heat, sauté onion for 6-7 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method.)
  • Meanwhile, mince garlic and make the taco seasoning.
  • When onion is translucent, add garlic and 3 Tbsp. taco seasoning. Sauté 1 minute.
  • Add 4 cups broth and tomatoes with juice. Bring to a light boil.
  • Rinse lentils and add to stockpot. Once lightly boiling, reduce heat, cover, and simmer for 30 minutes or until lentils are tender. (Add more broth/water if desired.)
  • Rinse and drain black beans. Stir in black beans and corn during last few minutes of cooking.
  • Serve with any desired toppings.

Nutrition Per Serving (Estimate)

Calories: 295 kcal | Carbohydrates: 57 g | Protein: 17 g | Fat: 1 g | Saturated Fat: 1 g | Potassium: 895 mg | Fiber: 21 g | Sugar: 8 g | Vitamin A: 1428 IU | Vitamin C: 20 mg | Calcium: 86 mg | Iron: 6 mg