Tofu Tortilla Soup (high protein, vegan)
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A plant-based tortilla soup made with just 10 ingredients, loaded with tofu, black beans, corn, and topped with crispy tortilla chips. High-protein and full of taco-inspired flavor.
We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 2 tablespoons extra virgin olive oil (divided)
- 1 16-ounce block extra firm tofu (patted dry)
- 2 tablespoons reduced sodium tamari (or soy sauce/coconut aminos)
- 4 tablespoons taco seasoning (divided; choose preferred spice level)
- 1 yellow onion (finely chopped)
- 1 bell pepper (cored and finely chopped)
- 3 garlic cloves (minced)
- 1 15-ounce jar crushed tomatoes (with their juices )
- 2 tablespoons tomato paste
- 3 cups vegetable broth
- 1 cup water
- 1 15-ounce can black beans (drained and rinsed)
- 1 cup corn kernels (fresh or frozen )
- desired toppings such as crushed tortilla chips, cilantro, shredded cheese, plain yogurt, and avocado
At a glance
PER SERVING · TIME 40M
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 15m
- Cook
- 25m
- Sodium
- 1895mg
- Total sugar
- 12g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1165mg
- Calcium
- 407mg
- Iron
- 8mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 15M
- SODIUM
- 1895MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.