Veggie Tortilla Soup

by Gavan on April 29, 2009

Veggie Tortilla Soup

It’s Cinco de Mayo time again and that means gorging on Mexican food, margaritas and beer! Last year I wrote about how to save calories by making smarter choices during this gorge-fest. This year I’ve made some delicious recipes which are healthy while encompassing the South of the Border flavors.

Thanks to the Missus for channeling her inner Tex-Mex-aholic, helping me make this recipe a winner.

Serves 4

1 tbsp Olive oil
1 onion, chopped (3/4 cup approx)
2 garlic cloves, minced
1 1/2 tsp ground cumin
2 tsp chili powder
1/4 tsp cayenne
1 tsp regular tomato paste
1 tsp sun-dried tomato paste
5-6 cups veg broth
4 tbsp chopped fresh coriander (cilantro)
1/2 jalapeno, minced & seeded
1 1/2 cups tomatoes, chopped
1 x 15oz can black beans, rinsed & drained
2/3 cup zucchini, chopped
2/3 cup yellow squash, chopped
6 x 6″- diameter corn tortillas, cut into 1/2″ wide strips
1 avocado, chopped
1/2 lime, juiced
2 tsp salt
pepper to taste


Preheat large soup pot on med heat for 1 minute. Add oil and saute onion & garlic until almost tender for 5 min approx, stirring often. Try not to brown the onions, just soften. Stir in tomato pastes, cumin, cayenne & chili powder. Add 5 cups of broth & 1/2 the cilantro; bring to a boil. Reduce heat to a simmer then cover. Continue to simmer until flavors blend, about 15 mins.
(Can be made a day ahead. Cover; chill. Bring to a simmer before continuing.)
Add in tortillas and simmer for another 15 mins approx or until the tortillas start to break down. Blend in batches.

Making Tortilla Soup

NOTE: Hot liquids expand when blended so only fill 1/2 way and be sure to use a kitchen towel to protect your hand if the mixture spills out of the lid.

Pour the blitzed soup back into the soup pot and add tomatoes, beans, zucchini, squash & jalapeno. Cover and simmer for 20 mins approx or until the veg is tender and tomatoes have broken down. Taste and season with S&P. If you like the texture as is, add in lime juice and serve with the remaining cilantro & avo sprinkled on top or if too thick add more broth to achieve desired consistency. Heat through then add in lime juice, salt & pepper to taste. Serve with remaining cilantro & avo sprinkled on top.

TIP: To add protein to this dish we often grill up some tofu and add it on top. You could easily do the same with grilled chicken. That’s the beauty about cooking. Ole!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

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{ 2 comments… read them below or add one }

On a limb with Claudia May 2, 2009 at 3:36 pm

I love love love this soup! My very favorite. I wouldn’t have thought of adding grilled tofu, but that’s an excellent suggestion. Thanks Gavin

the giant & lil leprechaun May 4, 2009 at 8:39 pm

Yeah, this soup ROCKS!!!! It was so amazing the first time that the giant requested it again 2 days later! It has the perfect blend of spice to give it a kick but not over power the other flavors! Yummy in our tummies!!

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