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Nutrition Facts (per serving) | |
---|---|
343 | Calories |
12g | Fat |
46g | Carbs |
15g | Protein |
Nutrition Facts | |
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Servings: 6 | |
Amount per serving | |
Calories | 343 |
% Daily Value* | |
Total Fat 12g | 16% |
Saturated Fat 4g | 21% |
Cholesterol 17mg | 6% |
Sodium 1189mg | 52% |
Total Carbohydrate 46g | 17% |
Dietary Fiber 10g | 37% |
Total Sugars 6g | |
Protein 15g | |
Vitamin C 9mg | 45% |
Calcium 209mg | 16% |
Iron 3mg | 18% |
Potassium 696mg | 15% |
*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
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2 tablespoons oil, divided
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1 medium onion, diced finely
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2 cloves garlic, minced
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1/2 teaspoon ground cumin
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32 ounces vegetable broth
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15 ounces tomato sauce
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1 (15-ounce) can black beans, drained and rinsed
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1 cup frozen corn, thawed
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1 tablespoon cornstarch
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1 tablespoon cold water
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8 corn tortillas, cut in half and then into 1/4-inch-wide strips
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1 cup shredded Monterey Jack cheese, or Mexican blend cheese
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1 avocado, diced, optional
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1/3 cup chopped fresh cilantro, optional
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1/3 cup sour cream, optional
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 2 minutes.
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While your black bean soup is cooking on the stove, prepare the corn chips. Preheat 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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