If you’ve ever tried tortilla soup, you’ll know that it traditionally uses a clear chicken broth and is LOADED with chicken, melty cheese, and tortillas. Not exactly the healthiest soup! This version is made with a thick, tomato-based broth which gives it flavor, punch, and richness but without the need for dairy. It’s incredibly easy and quick to make too, so it’s a great meal to make when you’re short on time.

Healthy Tortilla Soup [Vegan]

Advertisement

Calories

698

Advertisement

Ingredients

To Make the Soup:

  • 2 cans chopped tomatoes
  • 2 roasted red peppers
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 1 jalapeno, diced
  • 1/2 tablespoon vegetable oil
  • 2 cups vegetable stock
  • 2 teaspoons cumin powder
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • Pinch of cayenne pepper (optional)
  • Juice of 1 lime
  • Pepper to taste

Optional Toppings / To Serve:

  • Tortilla chips
  • Sliced avocado
  • Lime wedges
  • Protein of choice (tofu, vegan chicken, etc)
  • Sweet corn
  • Diced red onion
  • Cress
Advertisement

Preparation

  1. Heat the oil over a medium heat and add the onion with a pinch of salt, stirring often. Cook until the onion is translucent (around 5 minutes). Add the garlic and jalapeno and cook for another 1-2 minutes.
  2. Next, add the tomatoes, broth, and seasonings. Bring to a boil and then reduce to a simmer. Cook for around 10 minutes on a low simmer.
  3. Remove from the heat, add the lime juice and blitz with a hand-held blender until smooth. Adjust seasoning for taste.
  4. Top with crumbled tortilla chips, avocado, and other toppings (optional).
Advertisement
    Advertisement

    Nutritional Information

    Total Calories: 698 | Total Carbs: 23 g | Total Fat: 1 g | Total Protein: 1 g | Total Sodium: 899 mg | Total Sugar: 19 g Nutrition information does not include optional ingredients. Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.