Spicy Vegetable Tortilla Soup: A Cozy Bowl With a Kick
If there’s one soup that never fails to warm me from the inside out—while still packing a vibrant, veggie-forward punch—it’s this Spicy Vegetable Tortilla Soup. It’s one of those cozy recipes that feels indulgent with all the toppings but is secretly loaded with fiber, antioxidants, and feel-good ingredients that love your body back.
What I especially love about this soup is how customizable it is. Craving something hearty? Add chicken. Want it 100% plant-based? Skip it and let the bold Mexican spices do all the heavy lifting. Either way, the result is a deeply flavorful, nourishing soup that’s perfect for a weeknight dinner or a weekend meal-prep staple.
There’s something comforting about the combination of sautéed garlic, cumin, oregano, and chili powder—it fills the kitchen with the warmest, most inviting aroma. And the texture? Amazing. You get the tender bite of zucchini and carrots, the creamy comfort of potatoes, a burst of sweetness from corn and peas, and then the bright acidity from crushed tomatoes and fresh lime.
Topped with chopped scallions, a dollop of yogurt, a sprinkle of vegan cheddar, and a few tortilla chips for crunch—it’s kind of the perfect bowl. Bonus points if you’re curled up with a blanket, slippers on, and this simmering away on the stove. Total soul food.
Vegetable Tortilla Soup
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Equipment
- Large Soup Pot or Dutch Oven
- sharp chef's knife
- Wooden spoon or heat-safe spatula
- Ladle
- cutting board
Ingredients
- 1 lb cubed chicken breast optional
- 1 ½ tsp fine sea salt
- 1 tsp cumin seeds
- 1 tsp chili powder
- 1 tsp dried oregano
- 1 tsp cayenne pepper
- 1 tsp red pepper flakes
- 1 tsp fresh cracked black pepper
- 3 tsp extra-virgin olive oil
- 1 large onion diced
- 3 garlic cloves minced
- 1 med zucchini diced
- 1 med potato diced
- 2 celery ribs diced
- 2 carrots diced
- 20 grape tomatoes halved
- 1 can crushed tomatoes (28 ounces) (preferably San Marzano)
- 4 cups chicken stock
- ½ cup corn kernels, thawed frozen or scraped from 1 grilled or boiled ear of corn
- ½ cup peas
Toppings
- ¼ bunch cilantro, chopped optional
- 1 bunch scallions chopped
- ¼ cup vegan plain yogurt or low fat Greek yogurt
- Vegan cheddar cheese
- 1-2 limes cut into wedges
- Tortilla chips
Instructions
If using optional chicken breast:
- Place 1 pound of cubed chicken breast in a medium bowl and sprinkle with 1 teaspoon of the salt and ½ teaspoon each of the cumin, chili powder, oregano, cayenne pepper, red pepper flakes, and cracked black pepper. Drizzle with 1½ teaspoons of the oil and toss to coat. Cover the bowl with plastic wrap and let marinate in the refrigerator for at least 30 minutes while you prepare the soup.1 lb cubed chicken breast
IMPORTANT NOTE: If you are not including the chicken breast…. Cut each spice in half and follow the steps below:
- Heat the remaining 1½ teaspoons oil in a large soup pot or Dutch oven over medium heat. Add the onions, half the garlic, and the remaining ½ teaspoon each: cumin, chili powder, oregano, cayenne, red pepper flakes, sea salt, and cracked black pepper. Cook until the onions are soft and translucent, about 5 minutes.1 ½ tsp fine sea salt, 1 tsp cumin seeds, 1 tsp chili powder, 1 tsp dried oregano, 1 tsp cayenne pepper, 1 tsp red pepper flakes, 1 tsp fresh cracked black pepper, 3 tsp extra-virgin olive oil, 1 large onion, 3 garlic cloves
- Add the celery, carrots, potatoes, zucchini, and grape tomatoes and cook for 5 minutes. Add the canned tomatoes and reduce the heat to low, and cook, stirring frequently, until the mixture thickens and takes on a reddish orange color, 10 to 15 minutes.1 med zucchini, 2 celery ribs, 2 carrots, 20 grape tomatoes, 1 can crushed tomatoes (28 ounces), 1 med potato
- Stir in the stock and bring to a gentle boil over medium-high heat. Once the soup is boiling, reduce the heat to medium-low and simmer for 15 minutes.4 cups chicken stock
- Add the corn, peas, and marinated chicken (if applicable) and cook until the chicken is cooked through, about 10 minutes. If you are not using the chicken, cook corn and peas with soup for about 5 minutes.½ cup corn kernels, thawed frozen, ½ cup peas
- Serve garnished with the cheese, cilantro, scallions, and a dollop of plain yogurt with lime wedges and tortilla chips on the side.¼ bunch cilantro, chopped, 1 bunch scallions, ¼ cup vegan plain yogurt, Vegan cheddar cheese, 1-2 limes, Tortilla chips
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More About This Recipe
Cooking Tips
- Make it ahead. This soup tastes even better the next day when the flavors have had time to develop.
- Don’t overcook the peas and corn. Add them right at the end so they stay sweet and slightly crisp.
- Spice tip: If you're sensitive to heat, cut the cayenne and red pepper flakes in half (or omit altogether). You can always add heat later with hot sauce.
- Add texture: Lightly crush some tortilla chips into the soup just before serving for extra crunch and body.
Kitchen Tools You’ll Want
- Large Dutch oven or soup pot – This recipe makes a big batch, so give your veggies space to shine.
- Sharp chef’s knife – You’ll be doing quite a bit of chopping!
- Wooden spoon or heat-safe spatula – For stirring all those beautiful layers of flavor.
- Ladle – For that satisfying final pour into your bowl.
- Cutting board – Preferably one that doesn’t slide around while you dice potatoes and zucchini.
Nutrition
Why This Soup Is Perfect for Women 50+
This isn’t just a feel-good soup—it’s a functional one. Let’s break down why your body will love it just as much as your taste buds do:
- Tomatoes (especially cooked ones!) are rich in lycopene, an antioxidant known to support heart health and protect skin from aging caused by sun exposure.
- Carrots, celery, and zucchini are high in fiber and vitamin C, which supports gut health and immunity—two things that become more important as we age.
- Spices like cumin, oregano, and chili flakes help stimulate digestion and may support metabolism. Some studies also link capsaicin (from chili) to reduced inflammation.
- Peas and corn add fiber and plant-based protein, helping you feel full longer and keeping blood sugar stable.
- If you’re using chicken breast, it adds lean protein—important for preserving muscle mass post-menopause.
- And let’s not forget the toppings: yogurt brings probiotics, and cilantro and lime add detoxifying benefits. All in all, this is the kind of meal that leaves you feeling light but satisfied.
Final Thoughts
This Spicy Vegetable Tortilla Soup is the kind of meal that feels like comfort food—but it’s secretly full of ingredients that help your body feel amazing. It’s spicy without being overwhelming, hearty without being heavy, and perfect for gathering your people around the table or filling your fridge with nourishing leftovers.
Whether you’re navigating the wild ride of midlife hormones or just want to feed your family something wholesome and delicious, this soup is your new go-to.
Let me know how you top yours—do you go big on the cheddar, or keep it fresh with cilantro and lime? Either way, you can’t go wrong with a soup that’s this bold, warming, and good-for-you.