Tortilla Soup

January is National Soup Month! To celebrate, try this light but filling tortilla soup weighing in at a mere 200 calories. The addition of quinoa adds extra protein and fiber and is satiating to keep you full longer. Top it off with baked tortilla strips, lime, avocado and cilantro and you’ll have a surprise in every bite!

Yields5 Servings
Cook Time25 mins
 1 cup diced onion
 1 cup diced pepper, green, red or yellow
 3 cloves minced garlic
 2 tsp chili powder
 1 tsp ground cumin
 ½ tsp oregano
 4 cups water
 1 vegetable or chicken bullion cube
 1 14.5 can fire roasted diced tomatoes
 ½ cup quinoa, rinsed
 ¼ tsp cayenne pepper optional
 4 corn tortillas GMO free, cut in strips
 1 cup sweet corn, canned or frozen GMO free
 1 can black beans, drained & rinsed
 salt & pepper to taste
 optional toppings: cilantro, avocado, lime, chicken
Tortilla Crisps
1

Preheat oven to 400°
Cut 3-4 corn tortillas into strips and cut shorter if desired.
Spread out in single layer on pan.
Bake at 400° for 10 minutes flipping ½ way through.
Crisps should be slightly browned.
Remove and cool.
crisps will be chewy when warm, crispy when cooled

Soup
2

Saute onions & peppers in pot for 5 minutes or until softened. Add garlic and cook 2-3 minutes more. Add chili powder, cumin & oregano and saute an additional 1-2 minutes.
If dry sauteing, start on high until veggies start to sizzle. Reduce to low-med and add small amounts of water if needed.

3

Add water, bouillon cube, tomatoes, and quinoa.
Bring to boil and simmer for 15 minutes.

4

Add corn, beans and cayenne pepper. Cook for an additional 10 minutes.
This amount of cayenne pepper gives the soup just a little zip without too much heat.
optional, stir in shredded chicken

5

Top with cilantro, lime and avocado as desired.
Serve tortilla crisps on the side or use store bought tortilla chips. Serve chicken on the side for must have meat eaters.

6

nutritional information doesn't include toppings or chicken

Nutrition Facts

Serving Size 1 3/4

Servings 5


Amount Per Serving
Calories 206.5
% Daily Value *
Total Fat 2g4%
Total Carbohydrate 55g19%
Dietary Fiber 8g32%
Protein 9.5g19%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

 

Ingredients

 1 cup diced onion
 1 cup diced pepper, green, red or yellow
 3 cloves minced garlic
 2 tsp chili powder
 1 tsp ground cumin
 ½ tsp oregano
 4 cups water
 1 vegetable or chicken bullion cube
 1 14.5 can fire roasted diced tomatoes
 ½ cup quinoa, rinsed
 ¼ tsp cayenne pepper optional
 4 corn tortillas GMO free, cut in strips
 1 cup sweet corn, canned or frozen GMO free
 1 can black beans, drained & rinsed
 salt & pepper to taste
 optional toppings: cilantro, avocado, lime, chicken

Directions

Tortilla Crisps
1

Preheat oven to 400°
Cut 3-4 corn tortillas into strips and cut shorter if desired.
Spread out in single layer on pan.
Bake at 400° for 10 minutes flipping ½ way through.
Crisps should be slightly browned.
Remove and cool.
crisps will be chewy when warm, crispy when cooled

Soup
2

Saute onions & peppers in pot for 5 minutes or until softened. Add garlic and cook 2-3 minutes more. Add chili powder, cumin & oregano and saute an additional 1-2 minutes.
If dry sauteing, start on high until veggies start to sizzle. Reduce to low-med and add small amounts of water if needed.

3

Add water, bouillon cube, tomatoes, and quinoa.
Bring to boil and simmer for 15 minutes.

4

Add corn, beans and cayenne pepper. Cook for an additional 10 minutes.
This amount of cayenne pepper gives the soup just a little zip without too much heat.
optional, stir in shredded chicken

5

Top with cilantro, lime and avocado as desired.
Serve tortilla crisps on the side or use store bought tortilla chips. Serve chicken on the side for must have meat eaters.

6

nutritional information doesn't include toppings or chicken

Tortilla Soup
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