Forks over Knives Tortilla Soup

Forks over Knives Tortilla Soup

I made this soup twice this

week already. It’s really good and so healthy. Win/Win. I even have a video on this one. Vegan, plant based and weight watchers friendly. Enjoy.


6 corn tortillas

6 large tomatoes, halved

2 red bell peppers, halved

8 ounces mushrooms, roughly chopped (about 2 cups)

½ yellow onion, roughly chopped

3 cloves garlic, roughly chopped

2 teaspoons ground cumin

2 dried chipotle chiles

5 to 7 sprigs fresh cilantro

2 teaspoons smoked paprika

½ teaspoon chili powder

Sea salt

2 cups fresh or frozen corn

2 cups fresh or frozen green peas

½ cup thinly sliced green onions white and light green parts, for serving

½ cup chopped fresh cilantro, for serving

1 avocado, diced, for serving

½ cup chopped tomatoes, for serving (optional)

½ Meyer or other lemon, for serving


1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.

2. Cut the tortillas into¼-inch strips and spread on the baking sheet. Bake until crispy, 20 to 25 minutes. Set aside.

3. Meanwhile, place the tomatoes, bell peppers, mushrooms, onion, garlic, cumin powder, chipotle chiles, cilantro sprigs, and 1 cup water in a large soup pot or Dutch oven. Bring to a boil over high heat. Reduce the heat to medium, and simmer, covered, stirring occasionally, until the vegetables are tender, 20 to 30 minutes.

4. Remove and discard the chiles and cilantro sprigs. Transfer the soup to a blender or food processor. Blend until smooth. Pour the mixture back into the pan. Add the smoked paprika, chili powder, salt to taste, and 2 cups water. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the soup thickens, about 10 minutes.

5. Add the corn and peas and cook until tender but still crisp, about 5 minutes.

6. To serve, garnish each serving of soup with green onions, cilantro, avocado, tomatoes, if using, and the reserved corn strips. Squeeze some lemon juice on top.

Photo by Keepin’ it Kind

This Mexican recipe and other kid-friendly ideas are also available in our convenient iPhone app and newly released Android app.

Tortilla Soup

<div class=”player-unavailable”><h1 class=”message”>An error occurred.</h1><div class=”submessage”><a href=”” target=”_blank”>Try watching this video on</a>, or enable JavaScript if it is disabled in your browser.</div></div>

Get delicious new recipes every week sent right to your phone! Every recipe includes easy-to-follow instructions and the ability to add ingredients to your shopping list.
Download the app now.

By Darshana Thacker

Darshana Thacker is chef and culinary project manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she’s known for her hearty and distinctly flavorful creations, which draw inspiration from a wide range of ethnic traditions. Chef Darshana was the recipe author of Forks Over Knives Family and a lead recipe contributor for the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Chef Darshana has catered numerous events, served as a private chef and regularly holds individual and group cooking classes. Visit for more.

View all contributions by Darshana Thacker



Easy Beet Wonderdip

Tahini Sauce



Sort by NewestOldest

Adriana Pena-Brooks

Cross Cultural Worker at Global Outreach International


Like · Reply · Mark as spam · 1 · 3y

Claudia Cavazos

St. Edward’s University

such a very delicious soup. I made it tonight and it is extremely yum-o. Thanks for the recipe.

Like · Reply · Mark as spam · 2 · 3y

Yolanda Chavez

Knoxville, Iowa

Hola!!! Im mexican…….and I love tortilla soup…..I will try this new recipe…..

Like · Reply · Mark as spam · 1 · 3y

Stephanie Csokmay

Real Estate Agent at The Conway Group at KW Consultants Realty

So delicious Love it!!!

Like · Reply · Mark as spam · 1 · 2y

Pedrito Gomez

Excellent soup. It is a complete meal, healthy, tasty and a smile-maker 😉

Like · Reply · Mark as spam · 1 · 2y

Yira Becerra

I love it!!! So good!! It will be nice to see the nutritional facts.

Like · Reply · Mark as spam · 1 · 2y


Yira, that’s wonderful to know you loved the soup! We have not included calorie information in our recipes to avoid encouraging nutrient tallying and calorie counting, which can create more problems than they solve. With a whole-food, plant-based diet, it’s recommended to eat until comfortably satiated instead of counting calories. The higher water and fiber content of whole plant-based foods allows our bodies to more accurately gauge how much food we need to eat.

If your condition requires you to know specific nutrient information, we recommend entering our recipes into online nutritional software:

Like · Reply · Mark as spam · 2 · 1y

Marcia Moreno

San Joaquin Delta College

Any suggestions to replace the corn? My husband is allergic and I’m allergic to soy so edamame won’t work either 🙁 Thanks for any and all suggestions!

Like · Reply · Mark as spam · 1y

Christina Katz Shell

Eastern Washington University

I replace the peas with diced poblano or green bell pepper. You could do the same with the corn.

Like · Reply · Mark as spam · 1y

Linda Goudelock

Works at Retired

why lemon? In Mexican food limes are used

Like · Reply · Mark as spam · 2 · 1y

Eli Winkelman

Crafting Experience Officer at CRAFT

Thank you for the warning about hot liquids in a blender. 🙁

Like · Reply · Mark as spam · 1y

Harry Selent

President at Selent and Associates, Inc

Note to self- when substituting canned chipotle peppers that have a pull top lid , be extra careful not to splatter pepper sauce in eyes again! That hurts!

Like · Reply · Mark as spam · 1y

Lisa Marie Martin

Did you take them out like the recipe said, or leave it in and blend it? I couldn’t find dried either and put a couple canned ones in. Hope it works!

Like · Reply · Mark as spam · 1y

Harry Selent

President at Selent and Associates, Inc

I left it in

Like · Reply · Mark as spam · 1y

Load 2 more comments

Facebook Comments Plugin

Back to Top

Good health tastes so good.

About Forks Over Knives

About Us


Newsletter Archive


Contact Us

Terms of Use

Privacy Policy

Connect With Us

Email us directly:

Follow us:

Join Our Mailing List

© 2018 Forks Over Knives, LLC | All Rights Reserved.


<div style=”display:inline;”> <img height=”1″ width=”1″ style=”border-style:none;” alt=”” src=”//;script=0″/> </div> <img height=”1″ width=”1″ src=”;ev=PageView&amp;noscript=1″> <div style=”display:inline;”> <img height=”1″ width=”1″ style=”border-style:none;” alt=”” src=”//;script=0″> </div>

Leave a Reply

Verified by MonsterInsights