Vegetarian Black Bean Tortilla Soup
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Nutritional Guidelines (per serving) | |
---|---|
634 | Calories |
20g | Fat |
90g | Carbs |
29g | Protein |
Nutrition Facts | |
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Servings: 6 | |
Amount per serving | |
Calories | 634 |
% Daily Value* | |
Total Fat 20g | 26% |
Saturated Fat 7g | 36% |
Cholesterol 28mg | 9% |
Sodium 660mg | 29% |
Total Carbohydrate 90g | 33% |
Dietary Fiber 21g | 77% |
Protein 29g | |
Calcium 404mg | 31% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
This high-fiber and high-protein vegetarian tortilla soup recipe is made with black beans and corn and spiced with cumin.
Ingredients
- 2 tablespoons oil (divided)
- 1 medium onion ( diced finely)
- 2 large cloves garlic (minced)
- 1/2 teaspoon cumin
- 32 ounces vegetable broth
- 15 ounces tomato sauce
- 15 ounces canned black beans (drained and rinsed)
- 1 cup frozen corn (thawed)
- 1 tablespoon cornstarch
- 1 tablespoon cold water
- 8 corn tortillas (cut in half then into 1/4-inch wide strips)
- Optional: 1 cup shredded Monterey Jack or Mexican blend cheese
- Optional: 1 avocado (diced)
- Optional: 1/3 cup fresh cilantro (chopped)
- Optional: 1/3 cup sour cream
Steps to Make It
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In a large soup or stock pot, heat 1 tablespoon of oil over medium heat. Add the onion and cook, frequently stirring, until soft, about 5 to 7 minutes. Stir in the garlic and cumin and cook for another minute.
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Add the vegetable broth, tomato sauce, beans, and corn, stirring to combine. Bring to a boil, then reduce heat and simmer for 10 minutes.
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To thicken your black bean soup, whisk together the cornstarch and water in a small bowl. Bring the soup back up to a boil, stir in the cornstarch and water mixture, then heat, frequently stirring, until soup thickens, about two minutes.
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While your black bean soup is cooking on the stove, prepare the corn chips. Pre-heat the oven to 400 F.
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Place the corn tortilla strips in a large bowl and toss with the remaining 1 tablespoon oil until well coated.
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Place the tortilla strips on a baking sheet and cook until golden and crispy, about 10 minutes, stirring halfway through to ensure even cooking.
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Serve your vegetarian tortilla soup in individual bowls topped with baked tortilla chips and optional cheese, sour cream, cilantro, and avocado.
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