Description
Make the best vegan tortilla soup with this healthy, delicious recipe filled with tomatoes, corn, zucchini, black beans, and spices.
Ingredients
Tortilla Strips
- 3 (6-inch or 15 cm) corn tortillas
- 2 teaspoons extra virgin olive oil
- ½ teaspoon chili powder
Soup
- 2 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 (164 g) frozen corn
- ¼ teaspoon crushed red pepper
- 2 teaspoons cumin
- 4 cups (948 ml) water
- 1 tablespoon reduced sodium vegetable broth base
- 2 (14.5-ounce or 411 g) cans diced tomatoes, with liquid
- 1 (15-ounce or 425 g) can black beans, with liquid (or 1¾ cups cooked, with ½ cup water)
- 2/3 cup (37 g) plant-based cheese, optional
- 2/3 cup (60 g) chopped green onions, white and green parts
Instructions
- Preheat the oven to 400°F (205°C).
- 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.
- 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.
- 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.
Notes
Instant Pot Directions: Follow steps 1-2 as directed. Starting from step 3, sauté vegetables using the sauce setting as directed in steps 3 and 4. Follow step 5, pressing the “Soup” setting. Cook according to manufacturer’s directions. Serve immediately as directed in steps 6-7.
Slow cooker Directions: Follow steps 1-2 as directed. Starting from step 3, place all soup ingredients in the container of the Slow cooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately as directed in steps 6-7.
Variation: Substitute cooked or canned white beans, pinto beans, garbanzo beans, or kidney beans for black beans, or use a combination.
Star Nutrients: vitamin C (40% DV), folate (12% DV), calcium (14% DV), manganese (11% DV), molybdenum (44% DV), phosphorus (10% DV), potassium (10% DV)
From Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes Copyright © 2014 Sharon Palmer
- Prep Time: 10 minutes
- Cook Time: 40
- Category: Meal, Side Dish
- Cuisine: Mexican
Nutrition
- Serving Size: 1
- Calories: 148
- Sugar: 5 g
- Sodium: 263 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Carbohydrates: 21 g
- Fiber: 5 g
- Protein: 5 g
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