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Vegetarian Tortilla Soup
This Vegetarian Tortilla Soup is just as hearty & flavorful as the chicken version. It's spicy and full of plant-based protein like quinoa & black beans!
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings: 8 servings
Calories: 236 kcal
Course:
Soup
Cuisine:
American , Mexican
Ingredients
For the tortilla strips
- 4 small corn tortillas cut into thin strips
- ¼ teaspoon chili powder
- salt and pepper to taste
For the soup
- 1 tablespoon olive oil
- 1 onion chopped
- 1 green bell pepper chopped
- 1 Jalapeño seeded, chopped
- 2 garlic cloves minced
- 2 tablespoons tomato paste
- 2 teaspoons chili powder
- 2 teaspoons cumin
- 4 cups low sodium vegetable broth
- 2 cups water
- 1 28-ounce can crushed tomatoes
- ½ cup cilantro leaves chopped
- ¾ cup quinoa
- 1 15-ounce can black beans drained and rinsed
- 1 cup frozen corn
For Optional Topping:
- avocado sliced
- shredded cheddar cheese
- cilantro chopped
- Red Onions finely chopped
- lime wedged
Instructions
- Preheat the oven to 375°F. Lightly oil a baking sheet. Place the tortilla strips in a single baking sheet; season with chili powder, salt and pepper, toss to combine, then arrange in a single layer. Bake until crisp and golden, about 10-12 minutes, tossing halfway through; set aside.
- Heat olive oil in a large stockpot over medium heat. Cook the onions, green pepper and jalapeño until tender, 5-7 minutes.
- Add the garlic, tomato paste, chili powder and cumin and continue to cook until garlic and spices are fragrant, about 2 minutes.
- Stir in vegetable broth, crushed tomatoes, water, cilantro and a quarter of the baked tortilla strips. Reduce to a simmer and cook uncovered for 30 minutes.
- Stir in quinoa, black beans and corn. Simmer uncovered, until quinoa is cooked, about 15-20 minutes.
- Serve the soup with the remaining baked tortilla strips and your favorite toppings.
Cup of Yum
Notes
- Recipe: This recipe was adapted from New York Times Cooking
- Storage: Store any leftovers in an airtight container. They will last about 4-6 days in the fridge.
- Freezing Instructions: You can also freeze the soup in for up to 3 months. I recommend freezing it individual portions but easier thawing. To re-heat, thaw in the fridge overnight and and microwave until heated through. Or simply microwave straight from the freezer until heated through.
- Substitutes: For best results, follow the recipe as is. However you can omit some vegetables as you see fit and add others you enjoy.
- * Please note the nutrition label does not include any toppings.
Nutrition Information
Serving
2cups
Calories
236kcal
(12%)
Carbohydrates
37g
(12%)
Protein
9g
(18%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Sodium
260mg
(11%)
Potassium
580mg
(17%)
Fiber
9g
(36%)
Sugar
2g
(4%)
Vitamin A
418IU
(8%)
Vitamin C
22mg
(24%)
Calcium
57mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 236
% Daily Value*
| Serving | 2cups | |
| Calories | 236kcal | 12% |
| Carbohydrates | 37g | 12% |
| Protein | 9g | 18% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 260mg | 11% |
| Potassium | 580mg | 12% |
| Fiber | 9g | 36% |
| Sugar | 2g | 4% |
| Vitamin A | 418IU | 8% |
| Vitamin C | 22mg | 24% |
| Calcium | 57mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.