Description

Make the best vegan tortilla soup with this healthy, delicious recipe filled with tomatoes, corn, zucchini, black beans, and spices.

Ingredients

Scale

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

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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)

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