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Healthy Vegetarian Tortilla Soup Recipe for Weight Loss: High-Protein, High-Fiber

This homemade vegetarian tortilla soup is a hearty, plant-based comfort classic that combines bold Mexican-inspired flavors with nutritious ingredients like black beans, corn, and roasted tomatoes. Ready in under 45 minutes, it’s a satisfying, protein-rich meal perfect for any night of the week.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Soup
Cuisine: Mexican
Calories: 230
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil or avocado oil
  • 1 medium yellow onion finely chopped
  • 4 garlic cloves minced
  • 1 red bell pepper diced
  • 1 green bell pepper diced
  • 1 jalapeño seeded and diced
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ tsp chili powder
  • ½ tsp ground coriander
  • Salt and pepper to taste
  • 1 can 15 oz fire-roasted diced tomatoes
  • 4 cups vegetable broth
  • 1 can 15 oz black beans, drained and rinsed
  • ½ cup corn
  • ½ cup coconut milk or cashew cream
  • Juice of 1 lime
  • Tortilla strips avocado, cilantro, dairy-free sour cream for topping

Method
 

  1. Sauté aromatics: Heat oil in a large pot over medium heat. Add onion and cook 3–4 minutes until translucent. Stir in garlic, jalapeño, and bell peppers; cook 5 minutes.
  2. Toast spices: Add cumin, paprika, chili powder, coriander, salt, and pepper. Stir and toast 1 minute to bloom flavors.
  3. Add tomatoes and broth: Pour in fire-roasted tomatoes (with juice) and vegetable broth. Bring to a boil, then reduce to simmer.
  4. Simmer with beans and corn: Add black beans and corn. Simmer 10–15 minutes to thicken and blend flavors.
  5. Blend partially: Use an immersion blender to blend about half the soup for a creamy yet chunky texture.
  6. Finish: Stir in coconut milk and lime juice. Simmer 2–3 minutes more, then taste and adjust seasoning.
  7. Serve: Ladle into bowls and top with crispy tortilla strips, avocado, cilantro, and dairy-free sour cream.

Notes

For added protein, stir in cooked quinoa or extra beans. Adjust spice by controlling the jalapeño seeds. The soup’s flavor deepens overnight—perfect for meal prep. Use corn tortillas to ensure it stays gluten-free.