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.
Servings: 4 people
Equipment
- 1 Large pot
Ingredients
- 2 tablespoons olive oil
- 2 medium size shallots, peeled and chopped
- 1 lb peeled sweet potatoes, diced in 1/4 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
- 1/4 cup chopped fresh cilantro
- 2 tablespoons distilled white vinegar
- kosher salt to taste
- corn chips or tortillas for topping
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 1/2 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 1/4 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: 432kcal | Carbohydrates: 76g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 754mg | Potassium: 1385mg | Fiber: 21g | Sugar: 7g | Vitamin C: 22mg | Calcium: 157mg | Iron: 7mg
