Hearty Lentil & Black Bean Tortilla Soup (Vegetarian and High Protein)

If you’re searching for a filling, protein-packed, and flavorful meal that’s also vegetarian, this Lentil & Black Bean Tortilla Soup is the perfect addition to your recipe box.

I love making this for Meatless Monday, but honestly, it’s great any day of the week. It’s loaded with plant-based protein and fiber and has a bold, rich flavor thanks to a generous mix of spices — cumin, chili powder, smoked paprika, and coriander.

Why You’ll Love This Soup:

✅ High-protein & high-fiber — super filling!
✅ Fully vegetarian and hearty enough for meat-lovers
✅ Totally customizable (add quinoa, spinach, or avocado for extra nutrition)
✅ Meal prep-friendly and freezer-friendly

Serves: 4 | Prep Time: 10 mins | Cook Time: 20 min

Ingredients

Soup:

• 1 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 (14 oz/398 mL) can diced tomatoes (with juice)
• 1 (19 oz/540 mL) can lentils, drained & rinsed
• 1 (14 oz/398 mL) can black beans, drained & rinsed
• 4 cups vegetable broth (low sodium)
• 1 TBSP cumin
• 1/2 tsp smoked paprika (or regular paprika)
• 1 TBSP chili powder (optional for spice)
• 1/2 tsp coriander
• Salt & pepper to taste
• Juice of 1 lime (optional)
• Chopped cilantro (optional, for garnish)
• 1/2 cup plain Greek yogurt (for topping, ~2 tbsp per serving)

Crispy Tortilla Strips (choose method below):

• 2 medium whole wheat or regular tortillas (8-inch)
• 1 tbsp olive oil (for frying or tossing to bake)

Instructions

1. Make the Soup:

• In a large pot, heat 1 tbsp olive oil over medium heat.
• Add onion and garlic; sauté 3-4 minutes until soft.
• Stir in red pepper; cook 3 more minutes.
• Add diced tomatoes, lentils, black beans, broth, cumin, paprika, chili powder, salt & pepper.
• Simmer 10-15 minutes to blend flavors. Stir in lime juice if using.

2. Crispy Tortilla Strips (2 Ways):

Pan-Fried Option:

• Slice tortillas into thin strips.
• Heat 1 tbsp olive oil in a skillet over medium heat.
• Fry strips until golden and crispy (about 2-3 minutes), stirring often.
• Drain on paper towel if needed; sprinkle with a little salt.

Baked Option:

• Preheat oven to 400°F (200°C).
• Slice tortillas into thin strips.
• Toss strips in 1/2 to 1 tbsp olive oil to lightly coat.
• Optional: Sprinkle with salt or seasonings (e.g., smoked paprika).
• Spread in a single layer on a parchment-lined baking sheet.
• Bake for 8-10 minutes, flipping halfway, until golden and crispy. Watch closely near the end.

3. Serve:

• Ladle soup into bowls.
• Top with a dollop of Greek yogurt, crispy tortilla strips, and cilantro if desired.

Optional Add-ins & Variations:

For extra protein and fiber:

• Cooked Quinoa: Stir in 1 to 1 ½ cups cooked quinoa during the last 5 minutes of cooking.
• Spinach: Stir in 2 to 3 cups fresh spinach during the last 2 minutes of cooking to wilt.

For added creaminess:

• Frozen Pureed Avocado Cubes:
  • Option 1: Add 1-2 cubes per serving directly to hot soup and stir to melt for a creamy broth.
  • Option 2: Thaw cubes and mash with lime juice and a pinch of salt; use as a topping like crema.

Nutrition (Per Serving, approx. without quinoa/spinach/avocado):

• Calories: 335 kcal
• Protein: 21 g
• Fat: 10 g
• Fiber: 16 g

(Adding quinoa, spinach, and avocado will increase nutrients — see below for estimate)

Estimated Nutrition with Quinoa + Spinach + 1 Avocado Cube (Per Serving, approx.):

• Calories: 400 kcal
• Protein: 24 g
• Fat: 12 g
• Fiber: 18 g

Optional Add-ins: Avocado slices, hot sauce, extra veggies like zucchini or carrots.
Tip: Baked tortilla strips are a great low-oil option!

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