Magnesium-Rich Tortilla Soup

on Nov 15 2024

Magnesium-Rich Tortilla Soup

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. 

Magnesium-Rich Tortilla Soup

EA Stewart

Cuisine

Mediterranean and MIND Diet

Category

Lunch, Dinner

Magnesium-Rich Tortilla Soup

Ingredients

  • 32 ounces vegetable broth 
  • 14.5 ounces diced tomatoes , (1 small can) 
  • 15 ounces black beans, drained, (1 can) 
  • 8 ounces frozen corn, (1/2 package) 
  • Cumin, chili powder, salt, and pepper, to taste 
  • 4 corn tortillas 
  • 1 tablespoon extra virgin olive oil 

Optional Toppings

  • Diced avocado, sliced radishes, pumpkin seeds, chopped cilantro 
  • Shredded chicken 

Directions

  1. Preheat oven to 400 degrees F.
  2. 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.
  3. 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.
  4. While tortilla chips are baking, prep optional toppings and place in individual serving bowls.

  5. To serve: Divide chips into 4 serving bowls and ladle soup on top. Let everyone add their toppings as desired.

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