Vegetarian Tortilla Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Vegetarian Tortilla Soup
45 min.
4
187kcal

Suggestions

Ingredients

  • 0.7 cup black beans canned rinsed drained
  • 0.8 teaspoon chili powder 
  • 6-inch corn tortillas cut into 1/2-inch-wide strips
  • 6-inch corn tortillas cut into 1/2-inch-wide strips
  • tablespoons cilantro leaves fresh chopped
  •  garlic clove minced
  • teaspoon ground cumin 
  • 1.5 tablespoons jalapeno minced seeded
  • 0.8 cup onion chopped
  • tablespoon tomato paste 
  • 1.5 cups tomatoes chopped
  • cups vegetable stock canned
  • 0.7 cup zucchini chopped

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. Spray large nonstick saucepan with vegetable oil spray.
  2. Add onion and garlic; cover and cook over medium-low heat until almost tender, stirring often, about 5 minutes. Stir in tomato paste, cumin and chili powder.
  3. Add broth and 2 tablespoons cilantro; bring to boil. Reduce heat; cover and simmer until flavors blend, about 15 minutes. (Can be made 1 day ahead. Cover; chill. Bring to simmer before continuing.)
  4. Add tortillas, tomatoes, beans, zucchini and jalapeñp to soup. Cover; simmer until zucchini is tender, about 5 minutes. Season with salt and pepper.
  5. Ladle soup into bowls.
  6. Sprinkle with remaining 2 tablespoons cilantro.
  7. Per Serving: calories, 157; total fat, 3g; saturated fat, 0.5g; cholesterol, 0mg.
  8. Bon Appétit

Nutrition Facts

Calories187kcal
Protein12.64%
Fat9.07%
Carbs78.29%

Properties

Glycemic Index
92.5
Glycemic Load
13.15
Inflammation Score
-8
Nutrition Score
11.766087003376%

Flavonoids

Naringenin
0.38mg
Luteolin
0.08mg
Isorhamnetin
1.5mg
Kaempferol
0.25mg
Myricetin
0.11mg
Quercetin
7.07mg

Nutrients percent of daily need

Calories:186.94kcal
9.35%
Fat:1.99g
3.06%
Saturated Fat:0.33g
2.06%
Carbohydrates:38.61g
12.87%
Net Carbohydrates:31.42g
11.42%
Sugar:6.49g
7.21%
Cholesterol:0mg
0%
Sodium:1118.32mg
48.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.23g
12.46%
Fiber:7.19g
28.75%
Vitamin C:22.51mg
27.29%
Vitamin A:1276.41IU
25.53%
Phosphorus:235.09mg
23.51%
Manganese:0.44mg
22.13%
Magnesium:65.73mg
16.43%
Vitamin B6:0.31mg
15.27%
Potassium:494.04mg
14.12%
Iron:2.04mg
11.32%
Copper:0.22mg
11.07%
Folate:41.57µg
10.39%
Vitamin B1:0.14mg
9.65%
Vitamin B3:1.69mg
8.47%
Vitamin K:8.61µg
8.2%
Calcium:78.94mg
7.89%
Zinc:1.14mg
7.6%
Vitamin B2:0.12mg
7.29%
Vitamin E:1.02mg
6.82%
Selenium:4.29µg
6.13%
Vitamin B5:0.28mg
2.76%
Source:Epicurious