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!
Servings: 6 servings
Calories: 219kcal
Ingredients
Soup
- ½ Tbsp extra virgin olive oil
- 3 cloves garlic chopped
- 1 large red onion chopped
- 1 tsp ground cumin
- 2 tsp ground coriander
- ½ tsp chili powder
- ¼ tsp cayenne pepper
- 14 oz crushed tomatoes 1 can
- 2½ cups vegetable broth
Toppings
- 6 corn tortillas cut into matchstick chips (alternatively use crumbled tortilla chips)
- Olive oil spray
- Salt to taste
- 30 small yellow or red grape tomatoes
- ¼ cup cojita cheese
- 6 tbsp Mexican shredded cheese blend
- 1 avocado diced
- Cilantro chopped
- Lime juice
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.
Nutrition
Calories: 219kcal | Carbohydrates: 28g | Protein: 7g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 567mg | Potassium: 669mg | Fiber: 7g | Sugar: 8g