Tortilla Soup

This simple Mexican soup consisting of garlic, onions, tomatoes, spices, and strips of crispy corn tortillas has been modified for our vegetarian diet with vegetable broth and black beans. Still just as delicious as the original, we top the completed dish with avocado, sour cream, and fresh cilantro for extra flavor and nutrition.

STEP ONE – Preparations

  1. Preheat the oven to 400°F.
  2. Lightly spray a large baking sheet with canola spray.
  3. Get out a large stockpot, a medium mixing bowl, and a small mixing bowl.

STEP TWO – Make the Soup


1 tablespoon canola oil
¼ cup onion, minced
2 tablespoons minced garlic
1 tablespoon chili powder
2 teaspoons ground cumin
1 cup drained and rinsed black beans
1 15-ounce can tomato sauce
4 cups vegetable broth
1 cup corn (fresh or frozen)


  1. In the large stockpot, heat the oil over medium heat.
  2. Add the onion and cook for 3 minutes.
  3. Add the garlic, chili powder, and cumin and cook for 1 minute.
  4. Add the beans, tomato sauce, broth, and corn.
  5. Bring the soup to a boil, reduce the heat to a simmer, and cook for 15 minutes

STEP THREE – Make the Tortilla Strips


4 corn tortillas
1 tablespoon canola oil
½ teaspoon fine sea salt


  1. Cut the tortillas in half and then into ¼-inch-wide strips.
  2. In the medium mixing bowl, toss the tortilla strips with the oil.
  3. Spread the strips onto the baking sheet and bake for 5 minutes.
  4. Toss with a spatula and bake for another 5 minutes until crispy and golden.
  5. Sprinkle with the salt.

STEP FOUR – Finish and Assemble the Soup


1 tablespoon cornstarch
2 tablespoons cold water
4 tablespoons fresh lime juice
1 tablespoon fine sea salt
1 tablespoon ground pepper
Sliced avocado
Fresh cilantro
Sour cream


  1. Raise the heat to medium and bring the soup back to a near boil.
  2. In the small mixing bowl, combine the cornstarch and water.
  3. Slowly add the cornstarch mixture to the soup, whisking continually until thickened.
  4. Add the lime juice, salt, and pepper.
  5. Ladle the soup into bowls and top with slices of avocado, cilantro, sour cream, and tortilla strips.

Recommended Serving Size: 2 cups

Exchanges: 2 starch, 1 protein, 1 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

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