2.25
4 ratings

Tortilla Soup

A traditional Mexican dish, tortilla soup is a spicy blend of tomatoes, vegetables, and crisp tortilla strips. This is an...

A traditional Mexican dish, tortilla soup is a spicy blend of tomatoes, vegetables, and crisp tortilla strips. This is an easy plant-powered version that you can whip it up in no time. Best of all, this dish relies on preserved goods, such as canned tomatoes, frozen corn, and canned beans, so you can make it year-round from your pantry. And it’s a great complement for a simple sandwich, burrito, or vegetable salad for lunch or dinner. — Sharon Palmer 

Notes

Store leftover soup (without garnishes) in the refrigerator for up to three days. Reheat the soup and garnish with the tortilla strips, cheese, and green onions.

Substitute cooked or canned white beans, pinto beans, garbanzo beans, or kidney beans for black beans, or use a combination.

Ingredients

For the tortilla strips:

  • 3 six-inch corn tortillas
  • 2 Teaspoons extra virgin olive oil
  • 1/2 Teaspoon chili powder

For the soup:

  • 4 Teaspoons extra virgin olive oil
  • 1 medium onion, diced
  • 1 medium garlic clove, minced
  • 1 medium green bell pepper, diced
  • 1 small jalapeño pepper, finely diced
  • 1 small zucchini, diced
  • 1 Cup frozen corn
  • 1/4 Teaspoon crushed red pepper
  • 2 Teaspoons cumin
  • 4 Cups water
  • 1 Tablespoon reduced sodium vegetable broth base
  • 2 fourteen ounce cans diced tomatoes, with liquid
  • 1 fifteen-ounce can black beans, with liquid
  • 2/3 Cups plant-based cheese, optional
  • 2/3 Cups green onions, white and green parts, chopped

Directions

For the tortilla strips:

Preheat the oven to 400 degrees F.

Slice the tortillas into thin strips. Place them on a baking sheet and drizzle with 2 teaspoons of olive oil, then sprinkle the chili powder on top. Bake for about 5 to 8 minutes, until brown and crisp. Remove from oven and set aside. Turn off the oven. 

For the soup:

Meanwhile, prepare the soup by heating the remaining 2 teaspoons of olive oil in a large pot over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, bell pepper, jalapeño, zucchini, corn, crushed red pepper, and cumin and sauté for an additional 5 minutes.

Add the water, broth base, tomatoes, and black beans. Stir well and cover. Simmer over medium heat for 25 to 30 minutes, until vegetables are tender.

Ladle about 1 cup of soup into soup bowls, and garnish with a few tortilla strips, 1 tablespoon of plant-based cheese, and 1 tablespoon green onions. Serve immediately.

 

 

Nutritional Facts
Servings4
Calories Per Serving288
Total Fat9g14%
Sugar9gN/A
Saturated1g6%
Protein11g23%
Carbs46g15%
Vitamin A83µg9%
Vitamin B60.6mg28.2%
Vitamin C67mg100%
Vitamin E3mg17%
Vitamin K67µg84%
Calcium156mg16%
Fiber15g59%
Folate (food)111µgN/A
Folate equivalent (total)111µg28%
Iron5mg26%
Magnesium100mg25%
Monounsaturated5gN/A
Niacin (B3)3mg17%
Phosphorus265mg38%
Polyunsaturated2gN/A
Potassium1042mg30%
Riboflavin (B2)0.3mg19.5%
Sodium215mg9%
Thiamin (B1)1mg93%
Zinc1mg10%