Vegetarian Lentil Tortilla Soup


Wednesday, February 27th 2019, 9:27 am
By: News On 6


Vegetarian Lentil Tortilla Soup with Michelle Bonicelli, OSU Tulsa

 

Ingredients:

1 c diced onion

1 tsp avocado oil (or olive oil)

1 bell pepper diced

1 jalapeno pepper diced

2.5 c vegetable or chicken broth

15 oz canned tomato sauce or crushed tomatoes

1 c mild or medium salsa verde

1 tbsp tomato paste

15 oz can black beans (drained & rinsed)

15 oz can pinto beans (drained & rinsed)

1 c corn (fresh, canned, or frozen)

¾ c dried lentils

½ tsp chili powder

½ tsp garlic powder

½ tsp cumin

¼ tsp cayenne pepper

Salt and pepper to taste

 

Slow Cooker Instructions: 

  1. First chop the vegetables and measure out the ingredients. This will make everything super easy to toss together!
  2. Next add everything except the toppings.
  3. Cook on high for 4-6 hours or low for 7-8 hours, until dried lentils are cooked through and vegetables are tender.
  4. Add all your favorite toppings!

 

Serves: 6 Nutritional analysis per serving:  Calories: 284 Total fat: 2 g Sodium: 1364 mg Potassium: 1049 mg Fiber: 17 g Carbohydrates: 52 g Sugars: 9 g Protein: 15g

 

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