Tags: vegetarian, vegan, gluten-free
Ingredients:
- 1 large white onion
- 28oz can Crushed Tomatoes
- 2 medium red bell peppers
- 1 small can diced green peppers
- 1 can whole kernel corn
- 2 quarts vegetable stock (or equivalent combination of soup starter and water)
- 8-16 oz water
- 1 bag of tortilla strips or chips
- 1-2 cups crumbled queso fresco (optional)
Chop the onion finely and the peppers coarsely. Hold the water in reserve and cook the remaining ingredients in a crock pot and cook on high for eight hours, stirring occasionally.
A significant amount of liquid will boil off during this time. Taste the soup as it cooks; if it starts to get too “tangy” add water to taste.
To serve, fill half of each bowl with tortilla chips then add soup. Garnish with queso fresco to taste.
Allergens
- Milk (dairy) — queso fresco. This is an optional garnish; leave it off to keep the dish vegan and dairy-free.
- Possible gluten / wheat — check the vegetable stock and tortilla chips. Most corn tortilla chips are gluten-free, but some vegetable stocks contain wheat.
Without the queso fresco, this dish is vegan. It is otherwise free of egg, nuts, soy, shellfish, and fish.
Nutrition
Estimated for about 8 servings (~1.5 cups of soup each). The soup itself is light; the “with chips & queso” column adds roughly 1.5 oz of tortilla chips (a generous “half-bowl”) and a sprinkle of queso fresco per serving. Sodium assumes commercial vegetable stock and standard canned tomatoes, corn, and chiles.
Per serving
| Soup only | With chips & queso | |
|---|---|---|
| Calories | ~95 | ~365 |
| Fat | ~0.5 g | ~15 g |
| Carbs | ~20 g | ~48 g |
| Protein | ~3 g | ~10 g |
| Sodium | ~825 mg | ~1,180 mg |
Whole recipe (8 servings)
| Soup only | With chips & queso | |
|---|---|---|
| Calories | ~760 | ~2,920 |
| Fat | ~3 g | ~127 g |
| Carbs | ~161 g | ~393 g |
| Protein | ~27 g | ~83 g |
| Sodium | ~6,600 mg | ~9,420 mg |
Sodium is high, mostly from the vegetable stock plus the canned tomatoes, corn, and chiles — using low-sodium stock and no-salt-added cans cuts it substantially. Most of the calories and fat come from the tortilla chips, not the soup.
These values were estimated by Claude (an AI assistant) and may be inaccurate. Treat them as rough approximations, not exact figures.