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    Home » Recipes » Vegetarian + Vegan » Vegan Tortilla Soup

    Published: Nov 27, 2018 · Modified: Jan 25, 2023 by Alicia This post may contain affiliate links.

    Vegan Tortilla Soup

    Jump to Recipe Print Recipe

    This vegan tortilla soup is made with tons of vegetables, like sweet potatoes and shallots, along with black beans for a healthy and quick soup. Warm, flavors like cumin and chili powder combine for a great vegetable tortilla soup.

    A bowl of tortilla soup with cilantro and a spoon

    Vegan Tortilla Soup Recipe for Busy Weeks

    I should probably be calling this "detox" soup after my week of gluttony. For me, anything Mexican flavored is the best way to go if you're trying to trick yourself into eating more healthy food. It's a great way to get in lots of vegetables while still maintaining tons of flavor. When I found the black bean tortilla soup from the Cookie + Kate book, I knew I had to give it a try with some Heal Your Headache migraine diet updates.

    Speaking of my week of gluttony, did you all have a great Thanksgiving? In case you missed it, I did a presentation for VEDA about managing Vestibular Migraine through the holidays. We had some technical difficulties, but I heard the last 20 minutes was really helpful if you'd like to fast forward. Some of the tips were ones I implemented myself while spending time with my family, like doing the grocery shopping yourself so you can double check the labels. I also talk a little bit about how I got through some dark days and depression right after my diagnosis.

    Vegan Tortilla Soup that is also gluten free and perfect for cold winter nights and family dinners or lunch. Easy to make with tons of flavor and migraine safe! #vegan #tortillasoup #soup #migrainediet

    A Healthy Soup for After The Holidays

    For our Thanksgiving, we drove 16 hours with the dogs in tow to visit my family in Arizona. Overall I did really well with my vestibular symptoms! This sandwich always gets me through those trips without feeling super sluggish. We made the majority of the recipes I posted last week including the green bean casserole and the chipotle sweet potatoes. I can't say that anyone was super excited about seeing the sweet potatoes on the menu, particularly the dads. Perhaps skeptical is the right word? If your dad is anything like mine, the only acceptable potato is a plain russet that's been baked, with at least ¼ cup of butter on top. But it was the sneaky winner of the evening, with everyone raving about how delicious and unique it is. My dad even had seconds!

    There's usually one big cooking fail at every holiday, and I took the (cheese)cake this year. I made my pumpkin cheesecake with the sunflower seed crust and somehow my crust burnt to a crisp with the same cooking time I used at home. Could it have been the darker pan? My mother in laws fancy oven? The drier climate??? I'll never know. This is officially why I can't stand baking. If we're being totally honest my football team was probably the biggest fail of the evening, but that's neither here nor there.

    You know what won't be a fail? This soup! It's nearly impossible to mess up, it cooks very quickly, and it's warm, comforting, and delicious on cold winter nights. I dare you to try to make it without humming Feliz Navidad.

    Tortilla soup boiling in a red pot on a gas stove

    Toasted tortilla strips on a sheet pan

    Vegan Tortilla Soup Ingredients

    For this recipe, I use 1-2 fresh sweet potatoes, chopped, along with frozen corn, which I prefer to canned. I do use canned black beans that are low sodium with no added ingredients.

    For chili powder, you want to make sure there's no onion or cocoa powder included in the mix if you're following a migraine diet. Morton and Bassett Natural Chili Powder is one of my favorites. It’s a little more expensive, but I love that they clearly state all the ingredients on their label versus the ominous “spices” term. Frontier also makes one that is safe.  Silicone dioxide is permitted as it’s just to prevent any caking of the spices.

    For broth, I either use my own vegetable broth from the new Dizzy Cook Cookbook, this chicken stock, or Trader Joe's Hearty Vegetable Broth. If you're following a migraine diet, the Hearty Vegetable broth does have onions, but it's lower on the list and seems to be well tolerated. 

    The Easiest Vegetable Tortilla Soup

    This soup is my go to for crazy, busy weeks. It freezes well and can be reheated easily, although more broth might need to be added. Most of the time it requires is hands off simmering, and there's really very little chopping involved.

    To make crispy tortilla strips, I just cut my tortilla in thin strips and lightly coat with olive oil. Then bake at 400 degrees F for about 7 to 9 minutes total until lightly browned and crispy. 

    If you're looking for another quick and easy soup that's very healthy, give this Chicken and Brown Rice Soup a try or this Lemongrass and Ginger Spaghetti Squash soup. 

    A white bowl filled with tortilla soup that's topped with crispy tortilla strips

    Vegan Tortilla Soup that is also gluten free and perfect for cold winter nights and family dinners or lunch. Easy to make with tons of flavor and migraine safe! #vegan #tortillasoup #soup #migrainediet
    Vegetable tortilla soup in a white bowl.

    Vegetarian Tortilla Soup

    Made with sweet potatoes, black beans and shallots for a filling and flavorful lunch or dinner, this healthy tortilla soup is quick for a 30 minute meal.
    5 from 7 votes
    Print Pin Rate
    Course: Dinner, Lunch, Soup
    Cuisine: American, Mexican, Tex Mex
    Diet: Diabetic, Gluten Free, Low Salt, Vegan, Vegetarian
    Prep Time: 10 minutes
    Cook Time: 30 minutes
    Total Time: 40 minutes
    Servings: 4 people
    Calories: 398kcal
    Author: Alicia

    Equipment

    • 1 Large pot

    Ingredients

    • 2 tablespoons olive oil
    • 2 medium size shallots, peeled and chopped
    • 1 lb peeled sweet potatoes, diced in ¼ inch pieces
    • 1 cup frozen corn
    • 1 small jalapeno, seeds and ribs removed and finely chopped
    • 3 large cloves garlic, peeled and minced
    • 2 teaspoons ground cumin
    • 1.5 teaspoons ground chili powder * Chipotle works well here too
    • 2 14.5oz cans low-sodium black beans, drained and rinsed
    • 1 14.5oz can diced tomatoes
    • 4 cups vegetable broth
    • ¼ cup chopped fresh cilantro
    • 2 tablespoons distilled white vinegar
    • kosher salt to taste
    • corn chips or tortillas for topping
    US Customary - Metric

    Instructions

    • In a large heavy pot or dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the shallots, sweet potatoes, corn, and jalapeno and ½ teaspoon of kosher salt. Stir frequently until the shallots and potatoes become softened, about 5-7 minutes.
    • Add garlic, chili powder, and cumin and stir till fragrant and mixed into the vegetables. Then add drained and rinsed black beans and diced tomatoes, stirring to combine. Finally add vegetable broth and stir everything together. Turn the heat up to medium high and allow the soup to come to a low simmer, which is small bubbled around the edges and not large bubbles (this would be boiling). Continue to simmer (not boil) for about 25-30 minutes or until the potatoes have softened.
    • Once the soup is ready, taste and adjust any seasonings, add 2 tablespoons of vinegar, and fresh cilantro. Top with tortilla chips when ready to serve. 
    • To make your own tortilla strips - preheat your oven to 400 degrees Fahrenheit, brush the tortilla with oil on both sides, cut into thin ¼ inch strips, and bake for about 7-9 minutes until lightly browned on both sides, tossing halfway through.

    Notes

    • Great toppings include - Sliced radish or jalapeno, cilantro, crispy tortilla chips or strips, blended cottage cheese or avocado (if not following a migraine diet). Queso fresco or shredded American cheese would also work well here. 
    • Lime juice can be substituted for distilled white vinegar if not on a migraine diet or have re-introduced citrus. 
    • This soup freezes well and will keep in the fridge for 3 days. 

    Nutrition

    Calories: 398kcal | Carbohydrates: 76g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 331mg | Potassium: 1385mg | Fiber: 21g | Sugar: 9g | Vitamin A: 16417IU | Vitamin C: 22mg | Calcium: 157mg | Iron: 7mg
    Tried this Recipe? Tag me Today!Mention @thedizzycook or tag #thedizzycook!

     

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    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Sarah says

      November 20, 2022 at 11:58 pm

      5 stars
      I just made this for a quick and easy to grab lunch this week for both my husband and I. It smells amazing and I just tested put a spoonful and it is delicious! Thanks for always putting out delicious and easy yo replicate recipes!

      Reply
      • Alicia says

        November 21, 2022 at 5:11 pm

        Thanks, Sarah!

        Reply
    2. Cindy says

      November 01, 2022 at 7:55 am

      5 stars
      I made this for dinner last night. I have similar recipes but I must say this one tops them all. The flavors were delicious. Going to enjoy some more for my lunch today. Thank you for another wonderful recipe.

      Reply
      • Alicia says

        November 05, 2022 at 9:04 am

        Thanks, Cindy!!

        Reply
    3. Shawna says

      October 10, 2022 at 6:44 pm

      5 stars
      I make this monthly during fall and winter and have turned it on to all of my friends. My meat eater friends say it’s so nice and hearty without having meat 🙌🏻

      Reply
      • Alicia says

        October 11, 2022 at 2:52 pm

        Thank you, Shawna! 🙂

        Reply
    4. Vickie says

      January 19, 2022 at 9:25 pm

      I just started the HYH diet and also have and love the cookbook "Love real food". Was planning to make this recipe this weekend, with modifications and just now saw this on your website. So glad I can just follow this instead. Glad you mentioned the chili powder. Just realized mine says "spices". So I'll pick up a cleaner version instead.

      Reply
      • Alicia says

        January 21, 2022 at 10:20 am

        It does make it easier! I hope you enjoy.

        Reply
    5. Kelly says

      January 30, 2021 at 10:12 am

      5 stars
      Love this soup! We’ve been trying out new soup recipes recently as the weather is so cold and this one is definitely a winner. Had it with shop bought tortilla chips on day one and then with some cottage cheese on top on day two which was equally delicious! As a vegetarian this was a perfect lunch.

      Reply
    6. Jillian says

      October 20, 2019 at 10:27 am

      5 stars
      Made this for a family gathering and everyone loved it!! I left out the tomatoes because I’m very sensitive to them but it was still amazing! And you’re right about it being more flavorful the next day yum!!

      Reply
      • Alicia says

        October 28, 2019 at 4:36 pm

        Thanks for sharing your edits, Jillian! I know that will help someone.

        Reply
    7. Mickayla says

      February 04, 2019 at 4:50 pm

      5 stars
      Yum, this was great! I replaced the black beans with a couple pounds of boneless chicken thighs (since other migraine diets don't allow beans), then topped it with some fresh mozza cheese. Not so vegan anymore, but extra delicious!

      Reply
    8. Katie says

      January 20, 2019 at 2:51 pm

      5 stars
      My best friend and I made this for dinner the other night... it was AMAZING!!!! Thank you so much, as always.

      Reply
      • Alicia says

        January 20, 2019 at 6:17 pm

        I'm so happy about that, Katie! Thanks for your review. 🙂

        Reply
    9. Wendy says

      December 19, 2018 at 2:25 pm

      Hi Alicia - Which brand of diced canned tomatoes and beans would you recommend? These first few grocery trips since my diagnosis have been a bit intimidating!

      Reply
      • Alicia says

        December 19, 2018 at 5:17 pm

        Hey Wendy, If you can find a brand called Pomi, they don't put any additives in their tomatoes. You may just have to check the backs of some cans. Just remember you want as close to just "tomatoes" as possible. Same thing with beans! I typically buy mine at Trader Joe's. Hope that helps.

        Reply
    10. Allison Dacey says

      November 29, 2018 at 4:25 pm

      Hi, this looks great! Just wondering about the broth...there are onions in it. I was also about to make a turkey soup and noticed the broth I bought (Pacific organic chicken stock unsalted) has onions it. I am following hyh and am supposed to avoid onions. Do you think its just a small act so its not a problem?

      Reply
      • Alicia says

        November 29, 2018 at 5:46 pm

        Hi Allison, When I was really strict the first few months, I made this broth in my instant pot and just kept it frozen. It's pretty easy to do on a Sunday and then keep the chicken for sandwiches and salads that week. If you're not up for it though, there's really not a good, safe broth out there like you say. I like Trader Joe's Hearty Vegetable because 1. the onions aren't really high on the ingredient list 2. they're cooked, which seems to be less of a trigger than raw 3. it's strained so you're not eating the actual onion. I'm personally in the camp of "don't drive yourself crazy over it", but I know some people who are very strict would disagree with me. 🙂

        Reply

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Trending Recipes

    • Creamy Boursin Pasta
    • Beef Stew Recipe without Wine
    • Lazy Lasagna
    • No Tomato Chili (Texas-Style)
    • Anti-Inflammatory Smoothie
    • Air Fryer Flank Steak

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Healthy New Year Recipes

    • Stir Fry Without Soy Sauce
    • Beef Protein Bowl
    • Mediterranean Baked Halibut
    • Dutch Oven Pot Roast (Wine-Free)
    • Baked Chicken Kabobs
    • Chicken and Brown Rice Soup

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