Vegan Corn Tortilla Soup with Black Beans

November 22, 2014

Warm up on cold nights this winter with a bowl (or two) of Vegan Corn Tortilla Soup – a quick, flavorful, and filling one pot meal!

Vegan Corn Tortilla Soup in Bowl

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I have many food memories from my childhood – Wacky Mac (for those of you who don’t know, this is the Kosher Kraft Mac ‘n Cheese), Entenmann’s cupcakes, donuts, loaf cakes, crumb cakes (you get the idea!), pizza bagels with cole slaw for dinner Saturday night when my parents went out with friends. All this is not to say that we didn’t have some more well-rounded meals – have you ever been to someone’s home for a Jewish holiday? There is always a ton of food, including some of my faves like stuffed cabbage, noodle kugel, and tzimmis.

But what actually came to my mind when I saw this month’s theme was the memory of having an occasional dinner with my mother at California Pizza Kitchen when I was in high school. By then, I was the only one left at home (I’m the youngest of three), and that meant more special time alone with my mom. Whether it was singing oldies in the kitchen while cleaning up from dinner or sharing a veggie pizza on honey whole wheat at CPK, the time with my mother was something I cherished and didn’t take for granted, knowing that my older siblings didn’t get the same.

One of my favorite menu items at CPK back then was their Sedona Tortilla Soup, a thick tortilla soup topped with crispy tortilla strips. There was something so comforting about that soup, but as I became more nutritionally aware, I was certain it wasn’t the healthiest appetizer I could order. And in fact, it wasn’t, especially when you take into consideration that it was just an appetizer. So I set out to recreate it with a healthier twist as this Vegan Corn Tortilla Soup.

Vegan Corn Tortilla Soup Overhead Bowl

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Corn Tortilla Soup with Black Beans

Corn Tortilla Soup with Black Beans

Yield: 6 (12 oz servings)
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Black beans, corn, and crunchy tortilla strips give this Corn Tortilla Soup a variety of flavors and textures, not to mention the addition of fiber and protein.


  • 1 tablespoon olive oil
  • 1 small onion,, diced
  • 4 garlic cloves,, minced
  • 1 teaspoon chili powder
  • 2 1/2 teaspoons ground cumin
  • 26 ounces diced tomatoes, (I used Pomi boxed tomatoes; if you use a can it will be 28 ounces)
  • 2 tablespoons tomato paste
  • One 15- ounce can + 1 cup no-salt added black beans,, rinsed and drained
  • 2 cups reduced-sodium vegetable broth
  • One 16- ounce package frozen corn kernels
  • 1/2 teaspoon Kosher salt
  • Freshly ground pepper
  • 1 cup crushed tortilla chips,, plus more for serving
  • 2 tablespoons fresh lime juice
  • Cilantro, (optional for serving)
  • Guacamole, (optional for serving)


  1. Heat olive oil in medium soup pot. Add onions and saute until softened, about 2 minutes. Add garlic, chili powder, and cumin, and saute another 1 minute until fragrant.
  2. Add diced tomato, tomato paste, 1 can black beans, half the bag of corn (8 ounces), vegetable broth, and 1 cup of water to pot. Bring to a boil. Reduce to a simmer and cook for 5 minutes.
  3. Add crushed tortilla chips; cook until softened, about 2 minutes. Turn off heat. Using an immersion blender, puree soup until mostly smooth with some chunkiness.
  4. Add 1 cup black beans, remaining corn, salt, pepper, and lime juice to soup and stir. Return to heat on simmer for 5 minutes.
  5. Serve soup garnished with tortilla chips, cilantro, and a dollop of guacamole if desired.


This recipe was adapted from Martha Stewart's Tortilla Soup with Black Beans

Nutrition Facts Per Serving: 
230 calories, 7 g protein, 39 g carbohydrate, 7 g fiber, 6 g sugar, 6.5 g total fat, 1 g saturated fat, 146 mg sodium

(For point of comparison, according to CPK's nutrition facts, 1 bowl of their Sedona Tortilla Soup has 480 calories, 6 g protein, 44 g carbohydrates, 6 g fiber, 7 g sugar, 32 g total fat, 19 g saturated fat, 100 mg cholesterol, 1330 mg sodium)

Nutrition Information:
Yield: 6 Serving Size: 6 (12 oz servings)
Amount Per Serving: Calories: 230Saturated Fat: 1gSodium: 190mgCarbohydrates: 46gFiber: 9gSugar: 7gProtein: 10g

What food memory are you most grateful for this year?

Share with me in the comments!

Vegan Corn Tortilla Soup Collage with Text

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    1. Thanks Erin! I’m sure that will be so special to see your mom for Thanksgiving! Have a wonderful holiday and can’t wait to hear how you like the soup 🙂

    1. Haha…I haven’t bought Entenmann’s in years! My husband would kill for some of it in our house, but I just can’t do it! Thanks for reading Robin!