Low Fat Healthy Tortilla Lentil Soup Recipe
I eat soup year round regardless of the weather. It only takes a few ingredients and a little imagination to come up with a very easy, flavorful and healthy soup out of your pantry like my Tortilla Lentil Pantry Soup...full of protein, fiber, antioxidants as well as being low in calories and fat.
This soup is delicious with the added crunch of the tortilla chips and a touch of cayenne to spice it up a little, although it's an immediate heat that leaves the palette pretty quickly. Of course, you can omit the chili pepper for the tame-hearted if you wish – it will be just as healthy, low fat and yummy without.
Cook's Note: Lentils cook quickly compared to other legumes. I love lentils al-dente like pasta, which require less cooking time. If you love everything very soft, then you will just need to cook the soup for longer over a low heat. It's all good!
1/4 cup EVOO
1 large brown onion, diced
3 large cloves of peeled garlic, chopped
2 bay leaves
1 tsp. dried Italian seasoning
2 tsp. dried parsley
1 1/2 tsp. kosher salt
1/2 tsp ground cayenne pepper
1 tsp. ground black pepper
1 cup brown lentils (or color of choice)
1 14 oz. can Rotel tomatoes with jalapeños
1 14 oz. can tomato sauce + 2 cans of water
3 medium-sized Gold or waxy potatoes, small diced
Blue corn tortilla chips (Sprouts brand are great!)
1. Heat the olive oil over a medium heat and add the garlic and onions. Cook for 3 minutes and add the remaining dry ingredients including the lentils and potatoes. Stir well and cook for a further 7-8 minutes.
2. Add the beef stock, tomato sauce and the Rotel tomatoes, stirring in well. Bring to a boil and then reduce the heat to a slow simmer. Cover the pot and cook until the lentils and the potatoes are fork tender.
When all is good and tender, serve in bowls and add crushed blue corn tortilla chips on top. Wait a few seconds and let the chips soften slightly...and then dig in!
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