Vegetable Tortilla Soup Recipe
Vegetable Tortilla Soup is a flavorful, healthy, and hearty soup that brings together a variety of colorful vegetables, black beans, and a rich, savory broth. It’s a perfect dish for any time of the year, especially when you’re craving a comforting, high-protein vegetarian meal. This Mexican-inspired recipe is packed with nutrients and is sure to become a favorite in your kitchen.
Ingredients:
| Ingredient | Amount |
|---|---|
| Olive oil | 2 teaspoons |
| Garlic (crushed) | 4 cloves |
| Onion (chopped) | 1 |
| Jalapeño (finely chopped) | 1/2 |
| Cumin powder | 1 teaspoon |
| Red chili sauce | 1/2 teaspoon |
| Sweet corn | 1 cup |
| Zucchini (sliced thin) | 2 |
| Bell pepper (yellow, thinly sliced) | 1/4 cup |
| Bell pepper (red, thinly sliced) | 1/4 cup |
| Bell pepper (green, thinly sliced) | 1/4 cup |
| Black beans (washed and drained) | 250 grams |
| Tomatoes (chopped) | 2 |
| Vegetable stock | 4 cups |
| Salt | To taste |
| Black pepper powder | To taste |
| Water | 2 cups |
| Onion (finely chopped) | 1 |
| Tomato (finely chopped) | 1 1/2 |
| Garlic (crushed) | 6 cloves |
| Jalapeño (finely chopped) | 1/2 |
| Tortilla chips | 50 grams |
| Avocados (chopped) | 2 |
| Fresh coriander (chopped) | To garnish |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 6
Cuisine: Mexican
Course: Side Dish
Diet: High Protein, Vegetarian
Instructions:
-
Heat the Oil:
Begin by heating 2 teaspoons of olive oil in a large saucepan over medium heat. -
Cook the Vegetables:
Add the chopped onion, crushed garlic, and finely chopped jalapeño to the saucepan. Sauté for about 3 to 4 minutes until the vegetables become soft and fragrant. -
Add the Spices and Veggies:
Sprinkle in 1 teaspoon of cumin powder and 1/2 teaspoon of red chili sauce. Stir in the chopped tomatoes, zucchini slices, bell peppers (yellow, red, and green), sweet corn, vegetable stock, and 2 cups of water. Mix everything together thoroughly. -
Simmer the Soup:
Let the mixture simmer for about 3 minutes. Then, add the washed black beans and 1/2 teaspoon of red chili flakes (optional, for added spice). Stir and continue to cook for another 10 to 15 minutes until the flavors meld together. -
Season the Soup:
Taste the soup and season with salt and freshly ground black pepper according to your preference. -
Prepare Pico de Gallo:
While the soup is simmering, make the Pico de Gallo. In a mixing bowl, combine 1 finely chopped onion, 1 1/2 finely chopped tomatoes, 6 crushed garlic cloves, 1/2 finely chopped jalapeño, salt, and black pepper. Mix well and set aside. -
Assemble the Soup:
Once the soup is ready, serve it by first placing tortilla chips at the bottom of each bowl. Pour the hot vegetable soup over the chips. Top with freshly chopped avocado and a generous spoonful of Pico de Gallo. -
Garnish and Serve:
Garnish the soup with finely chopped fresh coriander (cilantro) for an extra burst of flavor and freshness. -
Serving Suggestion:
This Vegetable Tortilla Soup can be paired with garlic bread and a fresh salad for a wholesome meal, perfect for dinner or a light lunch.
Why You’ll Love This Recipe:
- High Protein: Packed with black beans, this soup provides a great source of protein, making it a satisfying option for vegetarians.
- Full of Flavor: The combination of fresh vegetables, aromatic spices, and savory broth delivers a rich, flavorful dish.
- Healthy and Nutritious: With ingredients like zucchini, bell peppers, sweet corn, and avocado, this soup is full of vitamins, minerals, and fiber.
- Customizable: You can easily adjust the spice levels or add more veggies to suit your taste. The tortilla chips add a satisfying crunch that perfectly complements the creamy avocado topping.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 9g |
| Carbohydrates | 35g |
| Fiber | 9g |
| Fat | 6g |
| Saturated Fat | 0.8g |
| Cholesterol | 0mg |
| Sodium | 450mg |
| Potassium | 600mg |
| Vitamin A | 40% |
| Vitamin C | 45% |
| Calcium | 6% |
| Iron | 15% |
This Vegetable Tortilla Soup is a simple yet vibrant dish that bursts with flavor. It’s perfect for cozy weeknights, meal prepping, or when you want to treat yourself to something deliciously satisfying. Enjoy the warmth and comfort in every spoonful!
