Healthy Vegan Tortilla Soup Recipe

May 15, 2019

Healthy Vegan Tortilla Soup Recipe

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Healthy Vegan Tortilla Soup Recipe

A hearty and healthy Vegan Tortilla Soup recipe that uses shredded Jackfruit in place of shredded chicken. It’s quick and easy to make and packed with flavor. This soup also freezes well, so make a big batch and freeze it to have on hand for any night of the week.

Get to know Jackfruit

Are you familiar with Jackfruit yet? If you’re vegan or enjoy meat free meals occasionally, I suggest you get familiar ASAP! Jackfruit is a versatile fruit native to India. When ripe its sweet and sticky, but unripe it’s neutral in flavor and will take on any flavor you season it with. Ever seen vegan pulled pork on a menu? That’s Jackfruit! Vegans love unripe Jackfruit because you can season it any way you wish and shred it to resemble pulled pork or in this case shredded chicken. It’s texture is thick, soft and juicy, making it hearty and satisfying.

 

healthy vegan tortilla soup

Nutritional profile

Although Jackfruit is a good source of vitamin C, magnesium and potassium, it’s also relatively high in carbohydrates and not a very good source of protein or fiber. That being said, it’s a fun fruit to play around with, especially since its texture is good for re-creating meat-based dishes, but it’s not a fruit that I would heavily rely on for nutritional purposes. In this recipe, I’ve added black beans for protein and chopped kale for additional fiber…and because you can never eat too many leafy greens.

Finally sold in cans

Uncut Jackfruit is a bit daunting to work with. It’s giant with a very hard shell leaving you wondering how the heck to open it. One individual jackfruit can grow up to 100 pounds, making it the largest tree fruit in the world. This is not a tree you want to picnic under, lol! Luckily, companies like Natures Charm and Trader Joe’s are now selling cut Jackfruit in cans. This makes it much more convenient to use on a regular basis.

healthy vegan tortilla soup

It all comes together

In this hearty Tortilla Soup we combine Jackfruit with black beans for texture and protein. There’s also a secret ingredient that makes this soup extra flavorful…it’s salsa! Salsa may not be something you first think of to put in a soup, but trust me when I tell you it totally works. Make sure to purchase a good quality, flavorful one. I love Trader Joe’s Double Roasted Salsa. It’s thick, smokey and only mildly spicy. However if spicy food is your jam, feel free to find a spicy salsa for extra kick.

healthy vegan tortilla soup

Helpful tips regarding this recipe

  • Jackfruit is neutral in flavor so you’ll want to make sure you season it well. In this recipe, Jackfruit is added with the spices and sautéed for several minutes before adding vegetable broth. This makes it nice and flavorful.
  • This soup freezes well. Make a double batch and freeze the extra in a mason jar for a rainy day!
  • Top your Tortilla Soup with a dollop of our Easy Vegan “Sour Cream,” recipe found HERE

Healthy Vegan Tortilla Soup

Healthy Vegan Tortilla Soup Recipe

Healthy Vegan Tortilla Soup

Vegan | Gluten-Free
Course Soup
Keyword tortilla soup, vegan
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings

Ingredients

  • 2 Tablespoons olive oil
  • 1 medium sized yellow onion small dice
  • 1/2 teaspoon sea salt divided
  • 1 pound canned Jackfruit* about 20 ounces, drained and rinsed
  • 3 teaspoons ground cumin
  • 3 teaspoons ground chili powder
  • 3/4 cup red salsa**
  • 3/4 cup organic frozen corn
  • 2 (15-ounce) cans black beans rinsed and drained
  • 3 cups vegetable broth more if necessary
  • 1 and 1/2 cups kale finely chopped***
  • 1 avocado sliced
  • organic corn chips

Instructions

  1. Heat olive oil in a large soup pot over medium heat. Once warm, add the onions and a pinch of sea salt. saute for 2 - 3 minutes, or until the onions start to get soft and fragrant. 

  2. Next add the Jackfruit, cumin, chili powder, and remaining sea salt. Give everything a good stir and saute for about 2 minutes more. Add the salsa, frozen corn and black beans and stir to combine.

  3. Finally add the vegetable broth and cover with a fitted lid. Reduce heat to low and simmer for 15 minutes. Add the chopped kale and simmer 2 - 3 minutes more.

  4. Stir in the green onions and taste for seasoning.

  5. To serve top with sliced avocado and serve with organic corn chips.

Recipe Notes

*I like Trader Joes Brand or Nature's Charm.
**I use Trader Joes Double Roasted Salsa.
***I prefer Lacinato kale, but any type will work.
***Top with our Easy Vegan Sour Cream.

Thinking Of Going Vegan But Not Sure Where To Start? Check Out Our One Week Vegan Meal Plan, Complete With Grocery Lists And Recipes!

One week vegan and gluten free meal plan

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