I’m a huge fan of soup and I am always throwing ingredients together to make something new. This healthy black bean and tortilla soup is full of veggies, protein, and tasty spices. The tortillas add that comforting touch to make this a really well-rounded recipe. It’s a favorite in our household and I usually make it a few times a month.

I love recipes with spicy and smoky flavors, and this one does not disappoint. You can play around with the spices to tailor it more towards your tastes as well! It’s very versatile. I also find this is a good lazy recipe for weeknight meals. Most of the work comes from prepping the veggies which can be done ahead of time.

Why you’ll love this healthy black bean and tortilla soup

• It’s versatile – you can mix up the spices and add extra veggies as you please.
• It’s vegan and healthy – full of plant-based protein and fresh vegetables, this is a healthy spin on a traditional tortilla soup that may be full of fat and calories.
• It’s easy to make – This is a fool-proof soup that is difficult to mess up.
• It’s great for meal prep – I have made this soup ahead of time for meal prep and I have also put the leftovers in the freezer. It stays very well and is great for reheating.
• It’s satisfying – The black beans and tortillas make this a really satisfying meal. It tastes great with a side salad as well.

Ingredients needed for this healthy tortilla soup

• 8 medium tortillas – It wouldn’t be a tortilla soup without them, right? You can use any brand you like. I have had the best results with 6″ tortillas.
• Oil – You’ll want to use a neutral, high-heat oil like avocado or grapeseed.
• Chopped tomatoes – One 28oz can of tomatoes is needed for this soup. I find the best flavor with organic tomatoes (Muir Glen brand is great!). But, you can use any kind you like. You can also use fresh tomatoes. Be sure to drain them before using to keep the soup nice and thick.
• Vegetable broth – Use your favorite veggie broth in this soup. If you are not vegan, you can also use chicken or beef broth for a different flavor.
• Black beans – Black beans add a ton of protein and flavor to this soup. You can also use pinto or kidney beans if you do not have black beans. I have also made this soup with lentils and it was delicious!
• Red onion – I love the flavor of red onion in soups. If the red onion is too strong for you, you can swap it for a different onion. However, the flavor will change.
• Jalapeno pepper – A little spice really adds a lot to this soup. You can also use 1/2 tsp cayenne pepper instead of the fresh pepper.
• Garlic – What good a soup without garlic? I love garlic! You can add a few more cloves if you’re a fan.
• Spices – The spice mix is where all the flavor comes in. Cumin, paprika, oregano and salt make this a smoky and tasty soup.
• Cilantro – Not everyone is a fan of cilantro. But, I find it adds the perfect finishing touch to this recipe. If you find cilantro has a soapy taste, you can leave it out.
• For serving: This recipe can be dressed up with vegan cheese, sour cream or nutritional yeast. I highly suggest the fresh lime juice and sliced avocados.

How to make tortilla strips for this tortilla soup

Making the tortilla strips for your soup is not a complicated process at all! When you go to a restaurant and order tortilla soup, chances are, they fried their own tortillas for the topping.

• Step 1: Slice the tortillas into thin strips that are about 1/2 inch wide.
• Step 2: Heat your oil up in a large, heavy pan on medium high.
• Step 3: Fry the tortilla strips until they are crispy. Keep them moving and flip them halfway through. Then, drain them and set aside.

How to make healthy black bean and tortilla soup

• Step 1: Use the instructions above to prepare your tortilla strips, set aside.
• Step 2: Dice your onion, mince your garlic, and mince your seeded jalapeno pepper.
• Step 3: Over medium heat, add your onion, garlic and jalapeno pepper to your pot. Cook for about 3 minutes until the onions become slightly brown.
• Step 4: Add your beans, tomatoes, broths and all of your spices except for the salt.
• Step 5: Cook over medium-low heat for about 30 minutes until all your veggies are soft and fragrant. While the soup is cooking, slice your avocados and prep your cilantro.
• Step 6: Add the fresh cilantro, salt, and fried tortilla strips to the soup and stir. Allow it to sit for 1 minute to let the flavors blend. Add additional salt as desired and serve with fresh lime juice and choice of toppings.

Print

Healthy Black Bean and Tortilla Soup (Vegan)

Course Main Course

Cuisine Mexican

Diet Vegan

Prep Time 15 minutes

Cook Time 40 minutes

Servings 6

Ingredients

• 8 medium tortillas about 6"
• 6 tbsp neutral high heat oil
• 28 oz chopped tomatoes (canned is ok) drained
• 4 cups vegetable broth
• 1 cup cooked black beans drained
• 1 large red onion diced
• 1 large jalapeño minced
• 3 cloves garlic minced
• 1 ½ tsp ground cumin
• 1 tsp paprika
• 1 tsp oregano
• ½ tsp sea salt or more to taste
• ½ cup fresh cilantro leaves washed and chopped

To serve

• fresh lime juice
• 2 medium avocados sliced
• vegan sour cream or cheese optional

Instructions

1. Slice the tortillas in ½" strips.

2. Heat the oil in a large, heavy bottomed pot on medium high heat.

3. Working in batches, fry the tortilla stripes until crispy and just starting to brown. As they cook, keep them moving and flip midway through. Scoop out and drain on paper towels. Once cooked, set aside.

4. Discard all but 1 tbsp. the oil.

5. Dice the onion into ½" cubes and mince the garlic. Mince your seeded jalapeño.

6. Return the pot to medium heat. Add the onion, garlic, and jalapeño. Cook for 3 minutes until the onions begin to change color.

7. Add your beans, tomato, broth, and all of the spices except salt.

8. Cook over medium low for 30 minutes until everything is fragrant and slightly softened.

9. Slice your avocados thinly and set aside. Prep your cilantro and cut up your limes for juice/garnish.

10. Add your cilantro, salt and tortilla strips* and allow the flavors to blend for 1 minute. Taste, then adjust and add more salt as needed.

11. Serve immediately with several slices of avocado and a squeeze of lime juice.

Recipe Notes

• If you are serving the soup at a later time, store the tortilla strips and cilantro separate. Heat the soup and add before serving.