Summer Corn Tortilla Soup

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3 Reviews

Take advantage of local fresh corn and whip up this 40-minute Mexican-inspired summer soup recipe. It's topped with creamy avocado slices and crispy corn tortillas, but you can make it next-level by adding a dollop of nonfat plain yogurt, a bit of grated Cheddar, and/or chopped scallions.

EatingWell Test Kitchen

Updated on September 19, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

12 cups

Nutrition Profile:

Nut-Free Dairy-Free Healthy Aging Soy-Free High-Fiber High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

½ cup chopped onion (1 medium)
12 cloves garlic, minced
1 tablespoon olive oil
2 cups fresh corn kernels (4 ears of corn)
2 cups chopped tomatoes
2 cups diced yellow summer squash or zucchini
1 (15 ounce) can no-salt-added black beans, rinsed and drained
8 ounces coarsely chopped boneless pork loin
4 (6 inch) corn tortillas, divided
8 cups reduced-sodium chicken broth
½ teaspoon chili powder
½ teaspoon ground cumin
¼ cup chopped fresh cilantro
Cooking spray
1 ripe avocado, halved, seeded, peeled, and thinly sliced

Directions

Cook onion and garlic in hot oil in a 4-quart pot for about 5 minutes or until tender. Stir in corn, tomatoes, squash, beans, and pork loin. Cook and stir until heated through. Chop two of the corn tortillas. Stir the chopped tortillas, broth, chili powder, and cumin into the mixture in pot. Cook and stir for about 5 minutes or until the tortillas are dissolved and the meat is done. Stir in cilantro.
Meanwhile, preheat broiler. Place the remaining two tortillas on a baking sheet. Coat both sides of each tortilla with cooking spray. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until crisp and golden brown, turning once halfway through broiling time. Using a long knife, cut the tortillas into thin strips. While still warm, gently ruffle the strips to create wavy tortilla strips. Carefully place on a paper towel; cool.
To serve, spoon soup into serving bowls. Top with tortilla strips and avocado slices.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

224	Calories
7g	Fat
27g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/2 cups
Calories 224
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 7g	24%
Total Sugars 4g
Protein 15g	31%
Total Fat 7g	9%
Saturated Fat 1g	7%
Cholesterol 17mg	6%
Vitamin A 614IU	12%
Vitamin C 17mg	19%
Folate 59mcg	15%
Sodium 595mg	26%
Calcium 79mg	6%
Iron 2mg	13%
Magnesium 74mg	18%
Potassium 851mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Summer Corn Tortilla Soup

Ingredients

Directions

Nutrition Facts (per serving)

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