Tortilla Soup with Black Beans

By Fruits & Veggies - More Matters
This soup is a low sodium alternative to old time favorite.

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  • Prep Time: 35 minutes


Serves: 7
Cups of Fruits & Vegetables per Serving: About 1
Think Variety; Think Color: Red, Yellow/Orange, White, Blue


2 Tbsp Canola oil, divided

1 1/2 cups Onion, chopped

2 cloves Garlic, minced

1/2 tsp Ground cumin

1 can (32 oz) Chicken broth, low sodium

1 can ( 15 oz) Tomato sauce

1 can (15 oz) Black beans, reduced sodium

1 cup Corn, frozen kernels, thawed

1 Tbsp Cornstarch

1 Tbsp Cold water

8-10 Corn Tortilla chips, cut into 1/4 inch strips


  1. Pre-heat the over 400 
  2. Heat 1 tablespoon of oil in large saucepan or Dutch oven on medium heat.
  3. Add the onion and cook, stirring frequently until golden. Stir in garlic and cumin and cook an additional 1 minute.
  4. Add the chicken broth, tomato sauce, beans, corn, and stir and combine. Raise the heat and bring to a boil.
  5. Reduce the heat and bring to a simmer for 10 minutes.
  6. Whisk together cornstarch and cold water in a small bowel. Bring the soup back up to a boil and stir in the cornstarch mixture. Stir until the mixture thickens (about 2 minutes).
  7. Place corn tortilla strips in a large mixing bowl and toss with the remaining 1 tablespoon oil until well coated. Place on baking sheet  and cook until golden and crispy, about 10 minutes.
  8. Ladle soup into individual bowels and top with tortilla strips. Serve.


Nutritional Information

  • Calories:    150
  • Carbohydrates:    24g
  • Total Fat:    4.5g
  • Cholesterol:    5mg
  • Saturated Fat:   0g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    27%
  • Sodium:    490 mg
  • Protein:    5g
  • Recipe Credit
  • Courtesy of BUSH's Beans



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