Many traditional Mexican dishes are easy to adapt to a fully plant-based diet. This tortilla soup is a great example. Whenever I cook it, the whole house fills with a delightful aroma, a hint of the robust and delicious flavor that is on the way.
From The Forks Over Knives Plan
Ingredients
- 6 corn tortillas
- 6 large tomatoes, halved
- 2 red bell peppers, halved
- 8 ounces mushrooms, roughly chopped (about 2 cups)
- ½ yellow onion, roughly chopped
- 3 cloves garlic, roughly chopped
- 2 teaspoons ground cumin
- 2 dried chipotle chiles
- 5 to 7 sprigs fresh cilantro
- 2 teaspoons smoked paprika
- ½ teaspoon chili powder
- Sea salt
- 2 cups fresh or frozen corn
- 2 cups fresh or frozen green peas
- ½ cup thinly sliced green onions white and light green parts, for serving
- ½ cup chopped fresh cilantro, for serving
- 1 avocado, diced, for serving
- ½ cup chopped tomatoes, for serving (optional)
- ½ Meyer or other lemon, for serving
Instructions
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Cut the tortillas into ¼-inch strips and spread on the baking sheet. Bake until crispy, 20 to 25 minutes. Set aside.
- Meanwhile, place the tomatoes, bell peppers, mushrooms, onion, garlic, cumin powder, chipotle chiles, cilantro sprigs, and 1 cup water in a large soup pot or Dutch oven. Bring to a boil over high heat. Reduce the heat to medium, and simmer, covered, stirring occasionally, until the vegetables are tender, 20 to 30 minutes.
- Remove and discard the chiles and cilantro sprigs. Transfer the soup to a blender or food processor. Blend until smooth. Pour the mixture back into the pan. Add the smoked paprika, chili powder, salt to taste, and 2 cups water. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the soup thickens, about 10 minutes.
- Add the corn and peas and cook until tender but still crisp, about 5 minutes.
- To serve, garnish each serving of soup with green onions, cilantro, avocado, tomatoes, if using, and the reserved corn strips. Squeeze some lemon juice on top.
Nutritional Information:
Per serving (2 cups), 376 calories, 64 g carbohydrates, 14.8 g protein, 11 g total fat, 1.8 g saturated fat, 140 mg sodium, 17.4 g fiber, 20 g sugar
Note: Nutritional information is provided as an estimate only.
Terrific! I have made this twice and it is delicious. Easy instructions.
This looks delicious. HOWEVER, when will FOK start adding the necessary nutritional information? As a type 1 diabetic, it is always a guessing game with each of your recipes. The amount of insulin I take depends on this information. How about listing a serving size and the number of carbs, calories, grams of protein etc.? Without it, your recipes are worthless to me. So, I won’t be getting the books, magazines, app or anything else you offer. It’s so unfortunate. Can’t you help a sister out?!
Hi M.L.G.,
We hear you, and we’re sorry that you haven’t been able to use our recipes. We’re aiming to add nutritional information by fall of this year. Right now we’re in the process of calculating the nutritional info for all 1,000+ recipes. The next step will be to make some functional changes to our website so that we can display that info in a user-friendly way. Please stay tuned!
Thank you,
Courtney
Editor, Forks Over Knives
You can input the recipe into the recipe option in fitness finder and it will calculate the nutritional value for you.
This soup is so delicious. I’ll be making it again tomorrow.
I’m going to try using nopales/cactus.
What can you replace the 2 c of peas for the recipe?
I had the same thought, don’t like peas in soup. Maybe edmame?
I’m going to try black beans. They are in another tortilla soup recipe I have used.
I used black beans.
So satisfying!