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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Vegetarian Taco Soup (Vegan Option Included!)

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This creamy vegetarian taco soup is packed full of rich flavors and is less than 250 calories per serving. This easy tomato based soup is the perfect guilt-free, healthy, cozy comfort food for the entire family!

Healthy vegetarian taco soup topped with cilantro and cheese in a white bowl.

My husband and I love tortilla soup but we almost never order it when we’re eating out. That’s because most restaurants make tortilla soup with chicken stock, which makes it not really veggie-friendly.

On top of that, most tortilla soups aren’t that healthy because they have tons of added oil, and no veggies. So after searching for a good recipe that would be filling and veggie-friendly, I reinvented tortilla soup into this easy vegetarian taco soup recipe! It’s a hearty vegetarian main dish, with creative toppings that makes it more of a complete meal.

Latest Recipe Video!

The best part about this recipe? You can make a giant batch and freeze half of the leftover soup — so it works really well for meal prep and easy dinners. It’s also an easy way to get a ton of veggies in one delicious meal.

On top of that, when you serve it, the cheese makes the soup rich and creamy – kind of like a spicy creamy Mexican tomato soup. The tomatoes are perfectly tart, and the tortilla strips give it a great crunch. I enjoy dipping my tortilla strips in the cheese and the soup – it felt like a fancy take on chips and salsa!

👩🏻‍🍳 Why This Recipe Works

  • Spicy, creamy and satisfying
  • One pot vegetarian Mexican recipe
  • Easy clean up
  • Family favorite recipe
  • Vegetarian and Vegan Friendly
  • Gluten Free
  • Super customizable!

🥘 Ingredients

This easy recipe calls for only a few ingredients – many of which are pantry staples and can be found at most grocery stores! See details on quantity of each ingredient and nutrition facts in the recipe card below.

Ingredients for vegetarian taco soup recipe.
  • Olive Oil, Garlic And Red Onion: These three ingredients form the flavor base for this healthy taco soup! Sometimes I like adding diced red bell pepper or yellow bell peppers to add more bulk and flavor to this soup. You can also use white or yellow onion instead of red.
  • Spices: I used ground cumin, ground coriander, chili powder, cayenne pepper, salt and pepper. For a deeper chili flavor, I recommend using ancho chili powder. If you want more heat, increase the cayenne or add your favorite hot sauce. You can also use a packet of taco seasoning mix, or homemade taco seasoning for a shortcut here. To make it at home, try this Old El Paso taco seasoning recipe copycat!
  • Crushed Tomatoes And Vegetable Broth: When blended together with the onions and spices, these two ingredients make this delicious soup creamy without any cream! If you don’t have crushed tomatoes, you can probably also use tomato sauce.
  • For The Salsa: Olive Oil spray, salt and pepper yellow and/or red grape tomatoes. You can also use store bought salsa for a time saver!
  • Toppings: Add your favorite taco toppings into this flavorful soup! Corn tortillas or corn tortilla chips, cheese (goat cheese, cojita cheese, shredded cheddar cheese, shredded Mexican cheese, etc. would all work), a dollop of sour cream or plain Greek yogurt, green onions, avocado slices or guacamole, fresh cilantro, or lime juice!

📖 Variations

  • Vegan Taco Soup: All you have to do to turn this into a vegan taco soup recipe is omit the cheese (or use a vegan cheese)! And if you’re using sour cream as a topping, use a vegan sour cream.
  • Make it Heartier: If you’d like to make this vegetarian tortilla soup recipe heartier add a 15 oz can of drained and rinsed low-sodium black beans once you’ve blended the soup. Or you can add a 15 oz can of white beans into the soup itself and blend it all together. If you do add beans, adjust the seasonings to taste as you will need more than this recipe calls for.
  • Spicy Taco Soup: Add more cayenne and hot sauce into this soup! As much as you like to turn this into a really spicy soup!
  • Make It Kid-Friendly: Kids typically enjoy customizing their soup with all their favorite toppings, as well as the added crunch from the tortilla strips. If your kids are sensitive to spice you can decrease the chili powder, and eliminate the cayenne or ladle a few servings into a separate pot and add the spices at the end.

🔪 Instructions

(Optional) Make Homemade Tortilla Strips: Cut tortillas into 1/2 to 1/4 inch strips. Spray the tortilla strips/quarters with olive oil spray and salt. Turn them out onto a baking sheet, arrange them across the pan.

Baked corn tortilla strips on a baking sheet lined with parchment paper.

Bake Tortilla Strips: in a 350F degree oven for 10 minutes or until golden and crispy. (Mine might have taken a little longer than 10 minutes to get fully crispy). Set aside when done. (You can also just leave them in the turned-off oven to keep them warm and crispy!) Alternatively, you can use store bought tortilla chips.

Baked corn tortilla strips on a baking sheet lined with parchment paper.

Roast the Tomatoes: Halve the tomatoes lengthwise and put them in a small roasting pan, oven proof dish, or rimmed baking sheet. Spray lightly with olive oil and season with salt and pepper. Bake in a 350F degree oven for 40-45 minutes (less time if you use smaller tomatoes), or until the tomatoes are shrunken and golden around the edges. Set aside.

Roasted tomatoes on a baking sheet.

Make The Soup: In a big pot or dutch oven over medium-high heat cook the garlic and onions using 1/2 Tbsp olive oil along with a couple pinches of salt for about a minute. Stir in the spices and tomatoes. Cook down for about five minutes. It will thicken as it cooks.

Tomatoes, onions and spices sauteeing in a stock pot.

Puree The Soup: Remove from heat, add two cups of the broth and puree with a hand blender (or puree in a traditional blender).

Broth being added to vegetarian tortilla soup in a stock pot.

Warm Through and Season: Add the remaining 1/2 cup of broth (you can add more if you want a thinner soup) and puree until smooth. Bring this meatless taco soup back up to a simmer over medium heat, and cook for another 10 minutes. Season with salt to taste.

Blended vegetarian taco soup in a stock pot.

Serve! Ladle the hot soup into bowls. Top individual portions with 1/4 cup roasted tomato “salsa”, 1-2 tbsp cheese and a handful of tortilla chips before serving.

Meatless vegetarian taco soup topped with cilantro and cheese in a white bowl.

❓Recipe FAQs

Can You Make This In The Instant Pot?

Absolutely! You can make taco soup without meat in the instant pot or pressure cooker. To make instant pot vegetarian taco soup: Add all of the ingredients to the instant pot and give it a good stir. Cook on high pressure for 5 minutes, natural release for 10 minutes, quick release for the rest. Use an immersion blender to puree the soup and add in your favorite toppings!

How Do you thicken taco soup?

My favorite way to thicken this soup is to add a can of white beans into the soup before pureeing it. It’ll give it a nice, creamy, thick texture without needing any heavy cream. And as an added benefit, the beans will add vegetable protein making this veggie Mexican soup even more filling!

How long is taco soup good for in the fridge?

This soup will last in the fridge for up to 5 days!
To Store In The Fridge: Let the soup cool completely, then transfer it to an airtight container. Store all toppings separately. Place in the fridge for up to 5 days. (Note: if you made homemade tortilla chips for your toppings, store those in an airtight container on the counter, not in the fridge).

To Store In the Freezer: You can batch cook this hearty soup and it makes a great freezer meal for later! Once this dairy free taco soup has cooled, transfer it to an airtight freezer safe container or to freezer bags. It will keep for up to 3 months. Defrost in the fridge overnight, then warm on the stove top. You can’t freeze the toppings, so I recommend preparing them fresh the day you want to serve this soup!

Is Vegetarian Taco Soup Healthy?

Yes, it is! Here’s what makes this recipe good for you:
Low in Calories: This plant based taco soup is lower in fat and calories than the usual tortilla soup, and it’s heartier and more filling. The reduction of oil and increase in fresh ingredients lowers the fat and calories. One serving has only 219 calories.
Rich in Fiber: Tomatoes are naturally rich in fiber. Fiber helps with digestion, and helps you fell fuller longer which also gives this healthy tortilla soup its heartiness.
Rich in Vitamins and Nutrients: Tomatoes are also rich in potassium, vitamin C, and choline which support heart health. They also contain lycopene – a powerful antioxidant!

👪 What Do You Eat With Taco Soup?

There are a variety of ways to serve this vegetable taco soup – you can serve it as a side dish for a larger meal, or as a tasty meal all on its own with your personal favorite toppings! It’s a great way to switch up taco night!

Dishes To Serve With This Soup

Topping Suggestions

  • Crispy tortilla chips
  • Your favorite cheese (cojita, Mexican shredded cheese, goat cheese, cheddar, pepper jack, etc.)
  • Roasted Tomatoes
  • Salsa or Pico De Gallo
  • Guacamole or diced avocados
  • Fresh or roasted corn
  • Roasted sweet potatoes (diced into fries or small cubes)
  • A mix of beans (black beans, kidney beans and pinto beans would all taste great stirred into this veggie taco soup recipe).

💭 Expert Tips

  • Use a hand blender to blend the soup – if you have a stand blender, it’s best to blend in small batches.
  • For a more complex broth, toast dry chilies on the stove for a few minutes to amp up their flavors, then re-hydrate in warm water before pureeing them with roasted tomatoes and garlic. 
  • Add more water or broth for a thinner soup.
  • To meal prep, you can make the soup in advance and store in the refrigerator for up to 3 days, then prepare any toppings you’re using as well as the tortilla strips when you’re ready to serve.
Easy vegetarian taco soup topped with cilantro and cheese in a white bowl.

🍲 More Soup Recipes!

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🎥 Watch How to Make It

https://youtu.be/-vFlSC9XbqA
Healthy vegetarian taco soup topped with cilantro and cheese in a white bowl.
Print Recipe
5 from 14 votes

Vegetarian Taco Soup Recipe

This creamy vegetarian taco soup is packed full of Mexican flavors and is less than 250 calories per serving. This easy tomato based soup is the perfect guilt-free, healthy, comfort food!
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Appetizer, Soup
Cuisine: Mexican
Diet: Gluten Free, Vegan, Vegetarian
Servings: 6 servings
Calories: 219kcal
Author: Anjali Shah

Ingredients

Soup

Toppings

Instructions

Tortilla Strips

  • Spray the tortilla strips/quarters with olive oil spray and salt. Turn them out onto a baking sheet, arrange them across the pan and bake in a 350F degree oven for 10 minutes or until golden and crispy. (Mine might have taken a little longer than 10 minutes to get fully crispy). Set aside when done. (You can also just leave them in the turned-off oven to keep them warm and crispy!)

Roasted Tomatoes

  • Halve the tomatoes lengthwise and put them in a small roasting pan, oven proof dish, or rimmed baking sheet. Spray lightly with olive oil and season with salt and pepper. Bake in a 350F degree oven for 40-45 minutes (less time if you use smaller tomatoes), or until the tomatoes are shrunken and golden around the edges. Set aside.

The Soup

  • In a big pot over medium-high heat cook the garlic and onions using 1/2 Tbsp olive oil along with a couple pinches of salt for just a minute or so. Stir in the spices and then the tomatoes. Cook down for about five minutes or so, it should thicken a bit.
  • Remove from heat, add two cups of the broth and puree with a hand blender (or puree in a traditional blender). Add the remaining 0.5 cups of broth (you can add more if you want a thinner soup) and puree until smooth. Bring the soup back up to a simmer and cook for another 10 minutes. Season with salt to taste.

Ideas For Serving

  • Option 1: With Cojita Cheese, Roasted Tomatoes, and Tortilla Strips. Top soup with 1-2 Tbsp cojita cheese, a handful of roasted tomatoes, and a handful of tortilla strips.
  • Option 2: With any combination of these toppings — Mexican Shredded Cheese, diced avocados or guacamole, lime juice, cilantro, diced onions

Notes

  • Use a hand blender to blend the soup – if you have a stand blender, it’s best to blend in batches.
  • Make sure the oven is preheated before baking the tortilla strips for the ultimate crunch.
  • Try adding corn or beans as additions to this soup.
  • Use a low sodium vegetable broth.
  • For a more complex broth, toast dry chilies on the stove for a few minutes to amp up their flavors, then re-hydrate in warm water before pureeing them with roasted tomatoes and garlic. 
  • Add more water or broth for a thinner soup.
  • To meal prep, you can make the soup in advance and store in the refrigerator for up to 5 days, then prepare any toppings you’re using as well as the tortilla strips when you’re ready to serve.
  • Freeze this soup for up to 3 months.
Adapted from 101 Cookbooks

Nutrition

Calories: 219kcal | Carbohydrates: 28g | Protein: 7g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 567mg | Potassium: 669mg | Fiber: 7g | Sugar: 8g
Vegetarian Tortilla Soup with Creative Toppings - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

28 responses to “Vegetarian Taco Soup (Vegan Option Included!)”

  1. Made this soup for a light lunch, and whilst lower in calories, this is a really filling and satisfying soup! We loved all the topping suggestions (you couldn’t even see the soup by the time we finished loading the toppings), and really enjoyed it! Would highly recommend it!5 stars

  2. Love this vegetarian spin on tortilla soup! Great little tweaks to make the recipe veg friendly and lots of flavor from those roasted tomatoes!5 stars

  3. Oh my gosh! Everything I love about tacos is now in a soup! This looks so delicious and interesting. Must make it this weekend.5 stars

  4. As a fitness freak and foodie too, I always look up to those recipes which have less sugar, which is gluten-free. As you mentioned in the tags this soup is gluten-free plus vegan, I just can’t wait to say thank you for sharing this recipe. Thanks again and keep sharing such lovly recipes.

  5. What a fantastic quick and easy soup recipe! I love the home style feel of it and the topping looks good too.5 stars

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