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–+ servings
Amanda Patel

Taco Soup — One-Pot, 35 Minutes, Vegan & GF

This smoky, hearty vegan taco soup is loaded with red lentils, tomatoes, corn, and taco spices — all done in one pot in just 35 minutes. Balanced with zesty lime and topped with radish, scallions, and cilantro, it's perfect for weeknights, meal prep, and comfort cravings.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings: 6 bowls
Course: Main, Soup
Cuisine: Mexican-Inspired
Calories: 240
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 poblano or green bell pepper, diced (optional)
  • 4 cloves garlic, minced
  • 1 tbsp tomato paste
  • 2 1/2 tsp chili powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1/4 tsp ground coriander (optional)
  • 1 cup red lentils, rinsed
  • 1 (28-oz) can crushed tomatoes or 2 (14.5-oz) cans diced tomatoes, with juices
  • 4 1/2–5 cups low-sodium vegetable broth
  • 1 1/2 cups corn kernels (frozen or canned, drained)
  • 1 tsp kosher salt to start, plus more to taste
  • black pepper to taste
  • 2–3 tbsp fresh lime juice
  • for topping: thinly sliced radishes, scallions, cilantro, extra lime

Equipment

  • medium Dutch oven (4–5 qt)
  • silicone spatula
  • immersion blender (optional) For partial blending if creaminess is desired.
  • cutting board
  • chef's knife
  • measuring spoons and cups

Method
 

  1. Heat oil over medium heat in a medium Dutch oven. Sweat onion (and poblano if using) with a pinch of salt until glossy and soft, about 5 minutes.
  2. Add garlic and tomato paste. Cook until paste deepens in color. Add chili powder, cumin, smoked paprika, oregano, and coriander; stir until fragrant, about 1–2 minutes.
  3. Stir in the rinsed lentils to coat with the spiced oil mixture.
  4. Pour in crushed or diced tomatoes and 4 1/2 cups broth. Scrape the pot’s bottom to release stuck bits.
  5. Bring to a simmer, reduce heat, and cook uncovered for 15–18 minutes until lentils are tender but intact. Stir occasionally. Add more broth if it thickens too much.
  6. Add corn and heat through for 3–4 minutes. Season with salt and pepper. Stir in lime juice off heat.
  7. Ladle into bowls. Top with radishes, scallions, cilantro, and extra lime if desired. Let rest 2 minutes before serving.

Nutrition

Calories: 240kcalCarbohydrates: 35gProtein: 13gFat: 5gSaturated Fat: 0.7gPolyunsaturated Fat: 0.9gMonounsaturated Fat: 2.8gSodium: 470mgPotassium: 670mgFiber: 12gSugar: 5gVitamin A: 1300IUVitamin C: 18mgCalcium: 60mgIron: 4.2mg

Notes

Use crushed tomatoes for a thicker soup, or diced for a lighter broth. For more body, stir in masa harina or crushed tortillas. For creaminess, add coconut milk or plant yogurt off heat. Add chipotle for heat, or blend partially for a smoother texture.

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