Vegetarian Tortilla Soup | Cook For Your Life

Vegetarian Tortilla Soup

5
Rated 5 out of 5
5 out of 5 stars (based on 5 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 14 ingredients

Tortilla soup was something I’d never eaten before I came to live in the US, and it turned out to be a pretty major New World discovery for me when I did. This vegetarian...


Ingredients

  • 4 (6 inch) corn tortillas, cut into strips
  • Salt, to taste
  • 1 tablespoon canola or grape seed oil
  • 1 medium onion, diced
  • 4 cloves garlic, smashed and sliced
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 2 teaspoons ground coriander
  • ½ teaspoon ground cayenne pepper, to taste
  • 1 (14 ounce) can chopped tomato
  • 5 to 6 cups vegetable broth
  • 1 (15 ounce) can black beans, drained and rinsed
  • 3 cups baby spinach
  • 1 ripe avocado, pitted, peeled and diced
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Nutrition Facts

Calories

308 cals

Fat

13 g

Saturated Fat

2 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

6 g

Carbohydrates

43 g

Sugar

6 g

Fiber

16 g

Protein

11 g

Sodium

1495 mg

Directions

  1. Preheat the oven to 350 degrees.
  2. Toss the tortillas with a drizzle of olive oil and a pinch of salt. Spread in an even layer on a baking sheet and bake until crispy and well browned, about 15- 20 minutes.
  3. In a heavy bottomed pot, heat the oil over medium-high and cook the onions until they turn translucent.  Add the garlic and cook for 3 more minutes.  Add the tomato paste, cumin, coriander, and cayenne pepper. Cook stirring for 1 minute. Add the canned tomatoes. Cook for 10 minutes or until they begin to turn an orangey color.
  4. Add the broth and bring to a boil. Reduce heat and let simmer for 20 minutes. Add the black beans and continue to simmer for 5 minutes.  Stir in the baby spinach and avocado. Cook for 3 minutes or until the spinach has wilted.
  5. Serve in bowls with the baked tortilla chips.

Chef Tips

If you use store bought vegetable broth, always taste it before cooking with it to see what flavors it is adding and how much salt. Some seem to pack a lot of celery, others carrot – it’s hard to know without tasting them first. If you can, do a veggie broth taste testing to find your favorite one.

If you can’t find one you like, try making our Veggie Trimming Stock to bag and freeze.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Reviews

No Title

Rated 5 out of 5
July 11, 2022
anonymous

No Title

Rated 5 out of 5
February 11, 2021
anonymous

No Title

Rated 5 out of 5
June 14, 2019
anonymous

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