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Healthy Vegetarian Tortilla Soup

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This easy one-pot vegetarian tortilla soup is packed with lentils, beans, and fresh veggies in a bold, smoky tomato broth. It’s a hearty, comforting meal perfect for busy weeknights or sharing with friends and family.

Ingredients

Scale
  • 2 tablespoons olive oil (or avocado oil)
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 large carrot, peeled and diced
  • 2 stalks celery, diced
  • 1 medium red bell pepper, diced
  • 1 jalapeño, seeded and finely chopped (optional)
  • 1 (14 oz) can diced tomatoes (fire-roasted preferred)
  • 2 tablespoons tomato paste
  • 6 cups vegetable broth (low-sodium preferred)
  • 1 (15 oz) can black beans, drained and rinsed
  • 1 (15 oz) can pinto beans, drained and rinsed
  • 3/4 cup dry brown lentils, rinsed
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon salt (or to taste)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper (optional)
  • 6 small corn tortillas (for homemade tortilla strips)
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Lime wedges, for serving
  • 1/2 cup shredded cheese (optional, use dairy-free if needed)
  • Sour cream or Greek yogurt, for dolloping (optional)

Instructions

  1. Dice the onion, carrot, celery, and bell pepper. Mince the garlic and jalapeño. Rinse the lentils and beans using a colander. Preheat oven to 400°F (200°C) for tortilla strips.
  2. Heat olive oil in a large soup pot over medium heat. Add diced onion, carrot, and celery. Sauté for 5 minutes, stirring occasionally, until softened and fragrant. Stir in garlic and jalapeño, cooking for another minute.
  3. Add bell pepper, chili powder, cumin, smoked paprika, oregano, salt, pepper, and cayenne (if using). Stir for 1-2 minutes until spices coat veggies and bloom in oil.
  4. Stir in tomato paste and canned tomatoes (with juices). Mix well and let simmer for 3 minutes. Pour in vegetable broth, then add lentils, black beans, pinto beans, and corn. Bring to a gentle boil, reduce heat to low, cover, and cook for 20-25 minutes until lentils are tender.
  5. While soup simmers, slice corn tortillas into thin strips. Arrange on a baking sheet, spray lightly with olive oil, and bake for 8-10 minutes, turning once, until golden and crisp. Let cool.
  6. Check soup for seasoning. Add more salt or spices if desired. For thicker soup, mash a few beans against the side of the pot. Add a squeeze of lime for brightness if desired.
  7. Ladle soup into bowls. Top with crispy tortilla strips, avocado, cilantro, lime wedges, and cheese or yogurt if desired.

Notes

For gluten-free, use certified gluten-free tortillas and broth. For vegan, skip cheese and use dairy-free yogurt. Adjust spice level by varying jalapeño and cayenne. Soup freezes well; add fresh toppings after reheating. For creamier texture, pulse with immersion blender. Squeeze fresh lime before serving for extra flavor.

Nutrition

Keywords: vegetarian tortilla soup, healthy soup, one-pot dinner, Mexican soup, lentil soup, easy weeknight meal, gluten-free, vegan option, comfort food

Find it online: https://tomyumy.com/healthy-vegetarian-tortilla-soup-recipe-easy-one-pot-dinner/