This magnesium-rich tortilla soup is the ultimate brain-nourishing, one-bowl meal! Perfect for a light yet satisfying lunch or dinner, this dish blends wholesome ingredients with comforting flavors to create healthy comfort food that everyone in the family will enjoy. Ready in just 15 minutes, it’s a quick and nutritious option for busy days and ideal for warming up during the chilly months ahead. Packed with brain-supporting nutrients and bursting with flavor, this tortilla soup is sure to become a seasonal favorite in your household.
The variety of vegetables in this soup delivers an impressive dose of plant-based protein along with gut-loving fiber, making it as nourishing as it is delicious. The beans, pumpkin seeds, corn, and avocado pack a nice serving of magnesium. Plus, the diced tomatoes and corn provide brain-healthy flavonoid quercetin and lutein and zeaxanthin. This tortilla soup is perfect for meal prep—make a big batch, freeze it, reheat, and add toppings for a quick, easy weeknight meal.
While oven is heating, combine the broth, tomatoes, beans, corn, and seasonings in a medium to large stock or soup pot. * If use additional vegetables, add them in at this time. Heat on high until boiling, then lower temperature and bring to a simmer while chips are baking.
Line a baking tray with parchment paper. Brush 1 side of each corn tortilla with olive oil, then cut into strips. Lay tortilla strips on parchment paper and bake for ~ 7-8 minutes or until desired level of crispness. Remove chips from oven.
While tortilla chips are baking, prep optional toppings and place in individual serving bowls.
To serve: Divide chips into 4 serving bowls and ladle soup on top. Let everyone add their toppings as desired.
Recipe Note
Try fire roasted diced tomatoes to give your tortilla soup an extra kick!
Swap black beans with anybeansyou have in your pantry.
Canned corn can be used in place of frozen corn.
Created by EA Stewart, R.D.N
This recipe was provided by EA Stewart,a registered dietitian nutritionist, health and wellness coach, gluten-free recipe creator, digestive health expert, and vibrant aging enthusiast. She is the founder of the Spicy RD, her online platform where she shares an abundance of recipes, including those tailored to Mediterranean and MIND diets. She is passionate about helping people find a holistic approach to living, and bridging the gap between healthy and delicious food to encourage others to live their healthiest and happiest life.
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