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    Home ยป Recipes ยป Soup

    Salsa Lentil Soup

    Published: Mar 31, 2023 ยท Updated: May 2, 2023 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe
    bowl of salsa lentil soup with text overlay that reads easy, vegan, budget friendly salsa lentil soup.

    Salsa Lentil Soup is an easy, budget-friendly, vegan soup made with mostly pantry ingredients. High in fiber and protein.

    scattered green lentils, green napkin, parmesan cheese, and a white bowl of lentil soup topped with cheese.
    • About Lentil Salsa Soup
      • Ingredients
        • Recipe Cost
    • How to Make Salsa Lentil Soup
    • Recipe Tips
      • Variations
        • Ingredient Options
        • Flavor Substitutions
        • How to Make Allergy-Friendly
        • How to Fix a Mistake
      • Make-Ahead Ideas
      • Storage Suggestions
    • Frequently Asked Questions
      • Nutrition Benefits
      • What to Serve with Salsa Lentil Soup

    About Lentil Salsa Soup

    Salsa can be a lifesaver for making easy, low-effort meals like Salsa Tuna Salad, Instant Pot Salsa Chicken, White Bean Turkey Chili, or Slow Cooker Salsa Verde Pork.

    Pair the salsa with lentils, which happen to be one of my favorite budget-friendly sources of protein, and you get this tasty Salsa Lentil Soup.

    I love this soup because it's simple, makes a large batch, tastes great as leftovers, and is budget-friendly.

    Plus, it uses mostly pantry ingredients to save you a trip to the store.

    It's also great for using any veggies or herbs that need to be used before they go bad. So feel free to play around with the ingredients.

    jar of salsa, bowl of water, salt, yellow onion, carrot, bottle of avocado oil, container of lentils, head of garlic, ground cumin, dried oregano on a white counter with text overlay labeling each ingredient.

    Ingredients

    Oil: Olive oil, avocado oil, or canola oil are all good options. Butter or bacon grease are alternatives but the soup will no longer be vegan. Coconut oil could be used as a last resort but might give the soup a hint of coconut flavor.

    Veggies: In this salsa soup recipe, you'll use onions and carrots. Bell peppers can also be added or used in place of an onion or carrot.

    Spices: Dried oregano and cumin give the soup its flavor.

    Liquid: For the most flavor, use broth. Vegetable broth is best for a vegan soup, or you can use chicken broth or beef bone broth if you want a little more protein.

    However, you can use all water (instead of 4 cups of broth + 2 cups of water) to save money, reduce the sodium, or if you don't have any broth.

    Lentils: Green lentils are preferred because they typically hold their shape better than red lentils. But red lentils are fine to use; simply note that your lentils will likely break down more. There's no need to soak the lentils before adding to the soup.

    Salsa: Any type of salsa you like works well in this soup. Note that the salsa gives the soup most of its flavor, so make sure it's a salsa you enjoy. I wouldn't recommend a salsa with fruit since it likely won't be as good in a soup but use whatever you have.

    Toppings: Fresh herbs like parsley or cilantro are great for topping. You can also top the salsa soup recipe with sour cream or plain yogurt, cheese, nutritional yeast, avocado slices, jalapenos, or anything you want.

    Recipe Cost

    • olive oil 1 tablespoon: $0.24
    • onions 2 medium: $1
    • carrots 3 medium: $0.60
    • garlic 3 cloves: $0.18
    • cumin 2 teaspoons: $0.26
    • dried oregano 2 teaspoons: $0.16
    • broth 4 cups: $2.28
    • water 2 cups: $0
    • lentils 1.5 cups: $1.47
    • salsa 2 cups: $1.52

    TOTAL COST: $7.71 or $1.93/serving (Based on San Diego grocery stores 2023)

    Note that this is not the recipe; it's simply to show the cost breakdown of ingredients. Scroll down to the full recipe to see the specific ingredients and directions.

    How to Make Salsa Lentil Soup

    six photo collage with veggies sauteing in a blue pot, spices added to sauteed veggies, hand pouring lentils into pot from a black measuring cup, hand pouring a jar of salsa into the pot, cooked soup in blue pot, and a bowl of soup topped with cheese.

    Time needed: 55 minutes.

    How to make a simple lentil soup using pantry ingredients like salsa.

    1. Sauté the veggies.

    2. Add garlic and spices.

      Stir until fragrant.

    3. Add broth and water along with the lentils.

    4. Stir in the salsa, bring to a boil. And simmer.

    5. Simmer, until the lentils are cooked.

      Be sure to stir occasionally. Add more liquid if needed.white bowl with lentil soup on a green napkin next to scattered green lentils.

    Recipe Tips

    Variations

    Ingredient Options

    Veggies: Bell peppers or celery can be added or used in place of onions or carrots.

    Dried oregano: Salt-free Italian seasoning can be used in place of dried oregano.

    Cumin: Chili powder can be used in place of cumin.

    Flavor Substitutions

    Salsa: Change the flavor of the soup by changing the salsa. You can use spicy salsa, mild or medium, or try a salsa verde.

    How to Make Allergy-Friendly

    This lentil salsa soup is already gluten-free, dairy-free, egg-free, soy-free, and nut-free. It's a vegan, vegetarian salsa soup recipe.

    white bowl with lentil soup topped with cheese.

    How to Fix a Mistake

    Lacking flavor: Add a tablespoon or two of lemon juice, lime juice, red wine vinegar, or white wine vinegar.

    Another option is to add ยผ cup of red wine. If you add wine, simmer the soup for at least 10 extra minutes.

    Make-Ahead Ideas

    Like most soups, this salsa lentil soup is delicious as leftovers. To prepare in advance, simply follow the directions and store in an airtight container in the fridge, and reheat when ready to enjoy.

    Storage Suggestions

    This soup can be kept in the refrigerator for around 5 to 6 days or in the freezer for up to 2 months.

    If you are storing it in the freezer, I recommend storing the soup in smaller containers so you can defrost only the amount you need. This helps decrease the time it takes to defrost the salsa soup as well as prevent you from having to reheat more than you need.

    silver spoon with lentil soup over a blue bowl of soup on a blue placemat next to a glass of red wine and a jar of salsa.

    Frequently Asked Questions

    Do you have to soak lentils before making soup?

    You do not need to soak lentils before adding them to the soup.

    Can you overcook lentils in soup?

    Yes, it is possible to overcook lentils in soup. They will hold their shape less and likely be mushy. But there isn't anything wrong with eating them if they've been cooked for a long time. It's simply a possible change in texture.

    What happens if you eat too much lentil soup?

    Because lentil soup is very high in fiber, it can lead to gas and bloating if you consume large amounts of it.bowl of lentil soup topped with cheese next to scattered green lentils and a Microplane with parmesan cheese.

    Nutrition Benefits

    This salsa soup is super filling with 14 grams of protein and 18 grams of fiber which is 75% of the recommended amount to get in a day.

    One serving of salsa lentil soup provides 111% RDA of Vitamin A, 28% RDA of iron, and 24% RDA of potassium.

    It's also a good source of Vitamin C with 11% of the RDA.

    Something to note is that the sodium is on the higher side like most soups often are.

    Salsa is typically high in sodium. However, you can use homemade low sodium salsa with canned tomatoes.

    Another way to help reduce sodium is to use water or homemade vegetable broth without added salt.

    What to Serve with Salsa Lentil Soup

    This lentil salsa soup is great served with a slice of cornbread. You can also serve it alongside crackers, with tortilla chips, or over rice.

    blue bowl of lentil soup with slice of buttered cornbread on a blue placemat surrounded by scattered green lentils

    Final thoughts:

    Maybe you never knew you'd need salsa soup recipes in your life, but this Lentil Salsa Soup proves you do.

    It's great when you are trying to use up any veggies in the fridge and don't feel like going to the store since the majority of the ingredients can be found in the pantry.

    Plus, it's budget-friendly and can be personalized based on what you like and how you want to serve it.

    MORE BUDGET-FRIENDLY SOUP RECIPES YOU'LL LOVE:

    • Steak and Potato Soup
    • Lentil Chili
    • Pumpkin Soup with Bacon
    • Leftover Turkey Quinoa Soup
    • Coconut Curry Carrot Soup
    white bowl with lentil soup topped with cheese.

    Salsa Lentil Soup

    Salsa Lentil Soup is an easy, budget-friendly, vegan soup made with mostly pantry ingredients. High in fiber and protein.
    5 from 1 vote
    Print Rate
    Prep Time: 15 minutes minutes
    Cook Time: 40 minutes minutes
    Total Time: 55 minutes minutes
    Servings: 6
    Author: Meme
    Total Cost: $7.71 or $1.93/serving

    Ingredients

    • 1 tablespoon olive oil
    • 2 medium onions diced
    • 3 medium carrots diced
    • 3 cloves garlic minced
    • 2 teaspoons cumin
    • 2 teaspoons dried oregano
    • 4 cups vegetable broth or chicken broth, unsalted
    • 2 cup water
    • 1 ยฝ cups dried green lentils rinsed
    • 2 cups salsa
    • fresh chopped parsley for serving optional

    Instructions

    • Heat the oil in a large soup pot over medium-high heat. Sauté the onions and carrots until softened, about 7 minutes.
    • Stir in the garlic, cumin, & oregano and sauté, stirring constantly for 30 seconds.
    • Add in the broth, water, lentils, and salsa. Stir well.
    • Bring to a boil, partially cover, and reduce to a simmer.
    • Simmer for 30-45 minutes until the lentils are tender. Be sure to stir occasionally while simmering.
    • Serve and sprinkle with parsley if desired.

    Notes

    *Refrigerate leftovers for up to 5 days or freeze for up to 2 months.
    *Makes about 9 cups of soup.
    *To reduce the sodium, you can use homemade low sodium salsa and homemade vegetable broth without added salt or water for the broth.

    What to Use in This Recipe

    Dutch Oven
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    *This lentil salsa soup is based on a recipe from the Healthy Kitchens, Healthy Lives September 2008 Conference

    Meme

    This post was originally published on March 4, 2013. The text, recipe, and photos have been updated.

    blue bowl full of lentil soup and a slice of buttered cornbread on a blue placemat with salsa, scattered green lentils, and a glass of red wine.
    (a photo from the original 2013 post)

    Lentil Soup Calories

    Nutrition Facts
    Salsa Lentil Soup
    Serving Size
     
    1.5 cups
    Amount per Serving
    Calories
    248
    % Daily Value*
    Fat
     
    3
    g
    5
    %
    Saturated Fat
     
    0.5
    g
    3
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    2
    g
    Sodium
     
    599
    mg
    26
    %
    Potassium
     
    831
    mg
    24
    %
    Carbohydrates
     
    42
    g
    14
    %
    Fiber
     
    18
    g
    75
    %
    Sugar
     
    8
    g
    9
    %
    Protein
     
    14
    g
    28
    %
    Vitamin A
     
    5550
    IU
    111
    %
    Vitamin C
     
    9
    mg
    11
    %
    Calcium
     
    90
    mg
    9
    %
    Iron
     
    5
    mg
    28
    %
    * Percent Daily Values are based on a 2000 calorie diet.

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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