Taco Lentil Soup - a hearty flavour packed soup with all the delicious spicy taco flavours you love, using lentils instead of meat for an easy filling meal. It is comforting, budget friendly and perfect for busy weeknights or cold evenings when you want something warming and satisfying.
Meat free meals definitely do not have to be boring, and lentils are one of my favourite ingredients for adding plenty of texture and protein to soups like this. They soak up all the taco spices beautifully and make the soup really filling, while still keeping it simple and affordable to make.
Calories in Taco Lentil Soup
This recipe serves 6 and is 236 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Onion: Adds sweetness and flavour to the base of the soup as it cooks down.
- Garlic: Fresh garlic adds extra savoury flavour and works perfectly with the taco spices.
- Butternut Squash: Adds a subtle sweetness and helps make the soup extra hearty and comforting.
- Green Lentils: The lentils add plenty of protein and texture while soaking up all the delicious taco flavours. Make sure to rinse well before cooking.
- Diced Tomatoes: Form the rich tomato base for the soup and add plenty of flavour.
- Tomato Paste: Adds extra richness and helps deepen the tomato flavour.
- Sweetcorn: Adds little bursts of sweetness that work really well with the spices.
- Zucchini (Courgette): Adds extra vegetables while blending nicely into the soup.
- Red Pepper: Adds colour, sweetness and extra texture.
- Jalapeño: Gives the soup a gentle kick of heat. Remove the seeds for a milder flavour.
- Vegetable Stock: Helps cook the lentils and creates a delicious flavourful broth. Be sure to use the right ratio of stock cubes or paste to water for a balanced, tasty broth. Too little and it'll taste flat; too much and it can become overly salty.
- Salt and Black Pepper: Important for seasoning and balancing all the flavours.
- Cooking Oil Spray: Used for softening the vegetables without needing lots of oil.
Taco Seasoning
- Granulated Sweetener :Balances the spices and acidity from the tomatoes.
- Chilli Powder: Adds warmth and classic taco flavour.
- Paprika: Adds a subtle smoky sweetness to the soup.
- Cumin: Gives the soup that earthy taco flavour that works perfectly with lentils.
- Oregano: Adds extra savoury flavour and works beautifully with the spices.
- Cayenne Pepper: Adds heat, which can easily be adjusted to your preferred spice level.
- Onion Powder and Garlic Powder: Add extra depth and savoury flavour to the seasoning mix.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
This taco lentil soup is really easy to adapt depending on what ingredients you have on hand and how spicy you like things.
- Swap the green lentils for brown lentils if preferred.
- Black beans or kidney beans can be added alongside the lentils for extra protein and texture.
- Sweet potato works really well in place of butternut squash.
- Add extra vegetables like mushrooms, spinach or carrots to bulk the soup out even more.
- Reduce the jalapeño and cayenne pepper for a milder family friendly soup.
- Add extra chilli flakes or hot sauce if you like more heat.
- A splash of lime juice before serving adds a lovely fresh flavour.
- Smoked paprika can be used instead of regular paprika for a smokier flavour.
- Stir through a little light cream cheese or soured cream for a creamier soup.
- Top with avocado, crushed tortilla chips, grated cheese or sour cream for extra texture and flavour.
- cooked Quinoa or rice can be stirred into the soup to make it even more filling.
Storing, Freezing and Reheating
Storing
Allow the soup to cool before transferring to an airtight container and storing in the fridge for up to 4 days. The flavours become even more delicious the next day as the spices continue to develop.
Freezing
This soup freezes really well, making it perfect for batch cooking. Allow to cool completely before transferring to freezer safe containers and freeze for up to 3 months. Defrost overnight in the fridge before reheating.
Reheating
Reheat gently in a saucepan over a medium low heat until piping hot, stirring occasionally. Add a splash of stock or water if the soup has thickened too much during storage. You can also reheat portions in the microwave in short bursts, stirring halfway through until heated through.
More Lentil Recipes
Looking for some more recipes using lentils? Check these recipes:
See more Lentil Recipes →
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
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Recipe Card
Taco Lentil Soup (Pressure Cooker or Stove Top)
Taco Lentil Soup - a hearty flavour packed soup with lentils, vegetables and warming taco spices that makes an easy filling meat free meal.
Ingredients
- 1 onion, finely diced
- 3 cloves of garlic, crushed
- 250g (9oz) of butternut squash, cubed
- 225g (8oz) of dry green lentils, rinsed
- 794g (28oz) of diced tomatoes, canned
- 4 tbs of tomato paste
- 1 cup (175g) of sweetcorn
- 1 zucchini (courgette), diced
- 1 red pepper, diced
- 1 large jalapeno, deseeded and diced
- 3.5 cups (840ml) of vegetable stock
- salt and black pepper to season
- cooking oil spray
for the taco seasoning:
- 1 tablespoon of granulated sweetener
- 2 teaspoons of chilli powder
- 2 teaspoons of paprika
- 2 teaspoons of cumin
- 1 teaspoons of oregano
- ¼ teaspoons of cayenne pepper (add more or less depending on your spice level)
- ½ teaspoons of onion powder
- ¼ teaspoons of garlic powder
Instructions
Pressure Cooker:
- Set pressure cooker to sauté mode, spray with cooking oil spray
- Once pressure cooker displays hot, add the onion and frying for a couple of minutes to soften.
- Add in the garlic and butternut squash and fry for a further couple of minutes.
- Add a little bit of stock, to deglaze the pan and ensure nothing is stuck.
- Add in the lentils, taco seasoning, tomatoes, tomato paste, zucchini, sweetcorn, pepper, jalapeño and stock and stir to combine. (newer models of instant pots, I recommend adding the tomato products to the top and not mixing in)
- Add lid, close valve (if not self sealing), set pressure cooker to 10 minutes (manual) high pressure.
- Once pressure cooker finishes cooking, open the valve to allow a quick release of the pressure.
- Serve as is, or top with your choice of toppings
- Enjoy!!
Stove Top:
- Spray a large sauce pan over a medium high heat with spray oil, once hot add the onion and fry until softened.
- Add in the garlic and butternut squash and fry for a further couple of minutes.
- Add a little bit of stock, to deglaze the pan and ensure nothing is stuck.
- Add in the lentils, taco seasoning, tomatoes, tomato paste, zucchini, sweetcorn, pepper, jalapeño and stock and stir to combine.
- Bring to a boil, then reduce heat, add lid and simmer for 30 minutes, until lentils are cooked. You may need to add in a little more stock (or water) for stove top method.
- Serve as is, or top with your choice of toppings
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Dairy Free Friendly
- Gluten Free Friendly - use gluten free stock
- Vegetarian Friendly
- ❄️ Freezer Friendly - - see storing, freezing and reheating section.
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Nutrition Information
Yield
6Serving Size
1 SERVINGAmount Per Serving Calories 236Total Fat 1gSaturated Fat 0gSodium 778mgCarbohydrates 23gFiber 17gSugar 11gProtein 15g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
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