Lentil Tortilla Soup: A Hearty, Healthy, and Flavorful Meal

If you’re looking for a hearty, comforting, and nutritious soup that’s packed with flavor and easy to make, Lentil Tortilla Soup is the answer. This delicious soup combines the earthiness of lentils with savory broth, seasoned with classic Mexican spices, and topped with crispy tortilla strips for a satisfying crunch. It’s a warming dish that’s perfect for cooler weather or any time you’re in the mood for something wholesome, filling, and flavorful.

Lentils are a fantastic source of protein and fiber, making this soup both nutritious and filling. The crispy tortilla strips add texture, while the fresh lime, cilantro, and avocado toppings provide a burst of freshness. Whether you’re making it for dinner, lunch, or meal prepping, this lentil tortilla soup is bound to become a new favorite.

Why Lentil Tortilla Soup Works So Well

Packed with Protein and Fiber

Lentils are loaded with plant-based protein and fiber, making them a great choice for a filling and nutritious meal. This soup is hearty enough to keep you full without weighing you down, making it ideal for a satisfying lunch or dinner.

Comforting and Flavorful

The broth, made with a blend of spices, garlic, and onion, is deeply flavorful and comforting. It’s like a warm hug in a bowl. The crispy tortilla strips and fresh toppings give the soup an extra burst of texture and flavor, making each spoonful a satisfying experience.

Easy to Make

This soup comes together easily in one pot, and you can have it ready in about 45 minutes. It’s a quick and simple recipe that doesn’t require any fancy ingredients, making it perfect for a busy weeknight meal.

Customizable

This soup is highly adaptable. You can adjust the spiciness, add extra veggies like corn or bell peppers, or top it with your favorite garnishes. It’s easy to make it your own!

Ingredients for Lentil Tortilla Soup

For the Soup:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup dried lentils (green or brown)
• 1 can (14.5 oz) diced tomatoes (with juice)
• 1 can (4 oz) green chilies (optional, for heat)
• 4 cups vegetable broth (or chicken broth for non-vegan)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• ½ teaspoon smoked paprika
• Salt and pepper, to taste
• 1-2 cups water (if needed, to adjust consistency)
• Juice of 1 lime

For the Tortilla Strips:

• 2 corn tortillas, sliced into strips
• 1 tablespoon olive oil
• Pinch of salt

For Garnish:

• Fresh cilantro, chopped
• Sour cream or Greek yogurt (optional)
• Avocado slices (optional)
• Shredded cheese (optional)
• Fresh lime wedges

How to Make Lentil Tortilla Soup

1. Prepare the Tortilla Strips

Preheat your oven to 400°F (200°C). Cut the corn tortillas into thin strips and toss them in olive oil and a pinch of salt. Spread the strips evenly on a baking sheet in a single layer. Bake for 10-12 minutes, or until golden and crispy. Keep an eye on them, as they can burn quickly. Set aside once done.

2. Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes, until softened. Add the garlic and cook for another 1-2 minutes, until fragrant.

3. Add the Lentils and Spices

Stir in the lentils, diced tomatoes (with juice), ground cumin, chili powder, and smoked paprika. Cook for 2-3 minutes to toast the spices and enhance their flavors.

4. Simmer the Soup

Add the vegetable broth (or chicken broth) to the pot and bring the mixture to a boil. Once boiling, reduce the heat to low and let the soup simmer for 30-35 minutes, or until the lentils are tender. You can add 1-2 cups of water to adjust the consistency if the soup is too thick.

5. Adjust Seasoning

Once the lentils are cooked, taste the soup and adjust the seasoning with salt, pepper, and lime juice. Add more chili powder or cumin if you like a bolder flavor or more heat. If you prefer a spicier soup, you can add more green chilies or a dash of hot sauce.

6. Serve the Soup

Ladle the soup into bowls and top with the crispy tortilla strips. Garnish with fresh cilantro, avocado slices, and a dollop of sour cream or Greek yogurt for extra creaminess. You can also add a sprinkle of shredded cheese or a squeeze of fresh lime juice.

7. Enjoy!

Your delicious and comforting Lentil Tortilla Soup is now ready to enjoy! Serve it with extra lime wedges or tortilla strips on the side for even more flavor.

Tips & Variations

• Add extra veggies: Feel free to add extra vegetables such as corn, bell peppers, or zucchini to the soup for added texture and nutrition.
• Use different beans: If you don’t have lentils, you can use beans like black beans or kidney beans as a substitute.
• Make it spicier: For more heat, add a diced jalapeño or extra green chilies to the soup. You can also top it with a drizzle of hot sauce.
• Use store-bought tortilla strips: If you’re short on time, you can skip the homemade tortilla strips and use store-bought ones for convenience.
• Make it a full meal: Add some grilled chicken or shredded beef to the soup for additional protein and flavor.

Health Benefits of Lentil Tortilla Soup

High in Protein and Fiber

Lentils are an excellent source of plant-based protein and fiber, both of which help keep you full and satisfied. The fiber also supports digestive health, while the protein helps build and repair tissues.

Rich in Nutrients

The soup is loaded with vitamins and minerals, thanks to the vegetables, lentils, and spices. The tomatoes provide vitamin C, while the cilantro adds antioxidants. The lime juice is also rich in vitamin C, which supports immune function.

Low in Fat

This soup is low in fat, making it a heart-healthy choice. The healthy fats from the olive oil and avocado are beneficial for heart health and help absorb fat-soluble vitamins.

Supports Digestive Health

Lentils are a great source of dietary fiber, which aids in digestion and supports healthy blood sugar levels. The lime juice and spices like cumin also aid digestion and enhance the overall digestive benefits of the soup.

Conclusion

Lentil Tortilla Soup is the perfect balance of comfort, nutrition, and flavor. The hearty lentils and savory broth are packed with protein and fiber, while the crispy tortilla strips and fresh toppings add texture and freshness. It’s a quick, easy, and customizable dish that’s perfect for any time of the year.

Whether you’re looking for a light dinner, a meal prep option, or something to serve a crowd, this soup is a versatile and satisfying choice. The combination of smoky, spicy, and tangy flavors makes it a meal that’s both comforting and exciting. Plus, it’s healthy, filling, and sure to be a hit with everyone!

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FAQs

1. Can I use canned lentils for this soup?

Yes, you can use canned lentils for a quicker option. Just be sure to rinse them well before adding them to the soup.

2. Can I make this soup ahead of time?

Yes, you can make this soup ahead of time. It keeps well in the fridge for up to 3 days. You can also freeze it for up to 3 months.

3. Can I use store-bought tortilla strips?

Yes, store-bought tortilla strips are a great time-saver. Just be sure to add them right before serving to keep them crispy.

4. Can I add meat to this soup?

Yes! You can add grilled chicken, ground beef, or shredded pork for extra protein. Simply cook the meat separately and add it to the soup before serving.

5. Can I make this soup spicy?

Yes, you can make the soup spicier by adding more chili powder, green chilies, or a diced jalapeño. You can also drizzle hot sauce over the top for extra heat.

6. How can I make this soup thicker?

If you prefer a thicker soup, you can mash some of the lentils with a potato masher or blend part of the soup to create a creamier texture.

7. How do I store leftovers?

Store leftover soup in an airtight container in the fridge for up to 3 days. You can also freeze it for later enjoyment.

8. Can I use vegetable stock instead of broth?

Yes, vegetable stock works perfectly as a substitute for broth. It will add even more flavor to the soup.

9. Can I add other veggies to this soup?

Absolutely! You can add corn, bell peppers, zucchini, or any other veggies you like. Just stir them in along with the lentils for extra flavor and nutrition.

10. Is this soup suitable for a vegan diet?

Yes, this soup is vegan as long as you skip the sour cream or cheese and use vegetable broth. It’s a great plant-based option!