Tortilla Soup (Vegan, Gluten-Free)

Sharon Palmer

A traditional Mexican dish, tortilla soup is a spicy blend of tomatoes, vegetables, and crisp tortilla strips. This easy plant-powered version from Plant-Powered for Life—you can whip it up in no time—throws protein-rich black beans into the mix. 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.

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Tortilla Soup (Vegan, Gluten-Free)


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  • Author: The Plant-Powered Dietitian
  • Prep Time: 24 minutes
  • Total Time: 48 minutes
  • Yield: 10 servings (1 cup per serving) 1x
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Ingredients

Tortilla Strips

  • Three 6-inch (15 cm) corn tortillas
  • 2 teaspoons extra virgin olive oil
  • ½ teaspoon chili powder

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 (164 g) frozen corn
  • ¼ teaspoon crushed red pepper
  • 2 teaspoons cumin
  • 4 cups (948 ml) water
  • 1 tablespoon reduced sodium vegetable broth base
  • Two 14.5-ounce (411 g) cans diced tomatoes, with liquid
  • One 15-ounce (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

  1. Preheat the oven to 400°F (205°C).
  2. 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.
  3. 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.
  4. Add the garlic, bell pepper, jalapeño, zucchini, corn, crushed red pepper, and cumin and sauté for an additional 5 minutes.
  5. 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.
  6. 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.
  7. 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

InstantPot Directions: Starting from step 3, place all soup ingredients in the container of the InstantPot. Press “Bean/Chili” setting. Cook according to manufacturer’s directions. Serve immediately.

Slowcooker Directions: Starting from step 3, place all soup ingredients in the container of the Slowcooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Serve immediately.

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

Per Serving: 148 calories, 5 g protein, 21 g carbohydrate, 5 g fat, 1 g saturated fat, 5 g fiber, 5 g sugar, 263 mg sodium

Star Nutrients: vitamin C (40% DV), folate (12% DV), calcium (14% DV), manganese (11% DV), molybdenum (44% DV), phosphorus (10% DV), potassium (10% DV)

Nutrition

  • Serving Size: 1

From Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes Copyright © 2014 Sharon Palmer

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