Mitzi Dulan – America's Nutrition Expert
Mitzi has been featured on:
Lentil Taco Soup
by Mitzi Dulan, RD, America’s Nutrition Expert®
Print This Post

Pulses, pulses, pulses…they are all the rage for 2016. In fact, 2016 is the International Year of Pulses. I’m thrilled to be partnering with the pulse folks and offering up some quick and simple ways to include the delicious and nutritious pulses into your diet. A little pulse 101: they are the delicious, protein-packed, sustainable foods you know as dry peas, beans, lentils and chickpeas.

  •  Pulses contain up to 9 grams of protein per ½ cup cooked serving—twice the protein of quinoa. And unlike many protein-rich foods, pulses are low in fat.
  • Pulses deliver high levels of potassium, magnesium, zinc, B vitamins and iron. One serving of black beans has 1.5 times the amount of iron as ‑anksteak, plus three times the folate (an essential B vitamin) of kale, and as much potassium as a banana.

I’m hoping you will take the Pulse Pledge with me! Commit to eating pulses once a week for 10 weeks and join the global food movement!

To help you get started, I created this super yummy Lentil Taco Soup recipe! Give it a try.

Lentil Taco Soup

Lentil Taco Soup

Lentil Taco Soup


  • Serves: 5-6
  • Serving Size: 2 cups
  • 2 cups dry brown lentils, rinsed
  • 6 cups vegetable broth
  • 1/2 cup dry black beans, rinsed
  • 1/2 cup dry red beans, rinsed
  • 1 tablespoon olive oil
  • 1/3 cup onion, chopped
  • 2 garlic cloves, minced
  • 1/2 cup taco seasoning
  • 28 oz can tomatoes, crushed
  • 1 cup frozen corn
  • 2/3 cup cilantro, chopped


Soak the black and red beans according to package instructions. In a Dutch oven, place your lentils and add 6 cups of broth. Gently simmer with lid titled on top for about 15 minutes. While the lentils are simmering, in a saucepan, add the oil and then sauté the onion and garlic. Mixture. After the lentils have been cooked, add the onion and garlic mixture. Then add the taco seasoning, tomatoes, cooked black beans and cooked red beans. Bring to boil and simmer for 10 minutes. Make sure you do not overcook the lentils or they will become mushy. Sprinkle cilantro on top. Optional: can serve with light sour cream.

Disclosure: I am a paid spokesperson with USA Pulses & Pulse Canada. Opinions are my own.

What do you think?

mitzi mail
Want the latest from Mitzi? Sign up to receive recipes, nutrition and fitness tips, and announcements.
Twitter Facebook