We love soup, especially when it’s cold outside and crave nothing more than bundling up (preferably by a roaring fire) with a steamy bowl of our easy-does-it tortilla soup. This recipe is full of flavor thanks to the onions, garlic, seasonings, and fire roasted tomatoes, and it’s nutritious. We make our soup with ingredients like black beans and corn, a medley of colorful toppers—roasted chicken, diced avocado, shredded cheese, Greek yogurt, and fresh cilantro (if you’re not a fan of cilantro, just leave it out!) and homemade corn tortilla chips. Before the January thaw kicks in, add this soup to your family meal plan!
You’ll find this Tex-Mex soup on our new iPhone recipe app, Meal Makeovers. The app is designed for busy families looking for new and nutritious breakfast, lunch, dinner, snack, and dessert recipes that everyone will love. We have over 60 recipes in the app so far, and every week, we add a new one. Our recipes—things like Chicken Pot Pie Bundles, Asian Salmon Sticks, Garden Turkey Meatballs, Juicy Mango Wigglers, and Nutty Banana Ice Cream—are healthier versions of the classic foods kids and families eat every day! Each recipe includes detailed nutrition information, a shopping list, searchable tags, and mouth-watering photos.
South-of-the-Border Tortilla Soup
- 2 Tbsp expeller pressed canola oil, divided
- 1 small onion, cut into ¼-inch dice (about cup)
- 2 large cloves garlic, minced
- ¾ tsp ground cumin
- ½ tsp chili powder
- 1 (32-oz) carton all-natural chicken broth or vegetable broth (4 cups)
- 1 (15-oz) can fire-roasted petite diced tomatoes (or tomato sauce), pureed as desired
- 1 (15-oz) can black beans, drained and rinsed
- 1 cup frozen corn kernels, thawed
- 10 (6-inch) corn tortillas, sliced in half and then sliced into ¼-inch-wide strips
- 1 Tbsp cornstarch
- 1 Tbsp cold water
- shredded reduced-fat Monterey Jack or Mexican blend cheese
- diced avocado
- diced roasted chicken
- chopped fresh cilantro
- low-fat plain Greek yogurt
- lime wedges
Heat 1 Tbsp of the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, about 7 minutes. Add the garlic, cumin, and chili powder and cook an additional 1 minute.
Stir in the broth, tomatoes, black beans, and corn. Cover, raise the heat to high, and bring to a boil.
Reduce the heat and simmer, uncovered, until the flavors meld, about 10 minutes.
Meanwhile, heat the oven to 400°F. Place the corn tortilla strips in a large bowl and toss with the remaining 1 Tbsp oil until well coated. Place on a baking sheet and cook until golden and crispy, stirring halfway through to ensure even cooking, 10 to 15 minutes.
To add more body to the soup, whisk together the cornstarch and water in a small bowl (this is called a slurry). Bring the soup back up to a boil, stir in the slurry, and cook, stirring constantly, until the mixture thickens slightly, about 3 minutes.
Serve in individual bowls. Top with the tortilla chips and the optional toppings as desired.
Serves 6. 210 calories, 35g carbs, 6g protein, 6g fat, 630mg sodium, 6g fiber
About the Author
Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD are The Meal Makeover Moms, and together, the dietitian duo is on a mission to help busy families eat better. For more recipes, check out their new cooking app, Meal Makeovers, their cookbook, No Whine with Dinner, read their blog, Meal Makeover Moms’ Kitchen, or listen to their free radio podcast, Cooking with the Moms.