3 Ingredient Enchilada Soup (High-Protein, Vegan)

Perhaps the easiest option for Taco Tuesday, ever: my 3 Ingredient Enchilada Soup, ready in 15 minutes! Serve it plain or add your favorite toppings. It is high-protein, vegan, oil-free, grain-free. and only 146 calories per large serving.

An Easy Taco Tuesday Option: 3 Ingredient Vegan Enchilada Soup

Happy Tuesday, everyone!

It’s been a hectic start to the New Year, but things have finally settled down: my son is back in school, we had our last holiday visitors stay and leave, and the hurricane of leaves in the backyard have been raked and bagged  a Herculean feat!). Best yet, the grey skies and rain have given way to sunshine and 60-degree weather–bliss!

The cooking and baking continue, but with an extra emphasis on ease. For example, my latest soup: my 3-Ingredient Enchilada Soup!

If you have been craving tacos, this soup will satisfy, guaranteed! It is excellent served unadorned, but you can also add a variety of toppings–for example, avocado, cilantro, lime, or crumbled tortilla chips–for variety.

Healthy Highlights of 3 Ingredient Enchilada Soup

This humble soup is:

• Vegan
• Grain-free
• Gluten-free
• Oil-free
• Fast and easy to prepare (ready in about 15 minutes)
• High in protein (almost 12 grams per serving)
• High in fiber (filling!)
• Only 147 calories per (1 and 1/2 cup/ 375 mL) serving

It will warm you through and through!

Here’s more good news: the soup is ready in under 15 minutes!

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.

The 3 Ingredient Vegan Enchilada Soup is made from the following humble ingredients:

1. crushed tomatoes,
2. canned black beans
3. red enchilada sauce

Red enchilada sauce is the powerhouse ingredient in the recipe. It is made from ground red chiles, garlic, onion, spices, and a bit of vinegar. It also has a lot of salt, so  to keep the sodium under control, select canned beans and tomatoes that are low-sodium or no-salt added.

How to Make Vegan Enchilada Soup

Note that the complete directions are also in the recipe card below.

Step One: Combine the Tomatoes and Enchilada Sauce

Combine the enchilada sauce and crushed tomatoes in a medium saucepan. Simmer for 5 to 8 minutes to blend the flavors, stirring occasionally, until thickened slightly.

Step Two: Add the Beans

Add the rinsed and drained beans to the saucepan. Simmer on low heat for several more minutes to heat through. That’s it!

Step Three: Serve and Garnish

Divide the soup into bowls and enjoy plain, or add any number of toppings. Here are some suggestions:

• chopped fresh cilantro leaves
• sliced green onions
• diced avocado
• lime wedges
• crumbled tortilla chips
• vegan sour cream or plain vegan yogurt
• pepitas (green pumpkin seeds; raw or toasted)

Have fun with the toppings, or consider adding more spice (e.g., a splash of hot sauce, a pinch of cumin) to directly to the soup to make it your own. You’ve got this!

Related Posts:

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2. Vegan Tomato Soup (3-Ingredients)
3. 3-Ingredient Carrot & Red Lentil Soup {vegan, oil-free}
4. Vegan Broccoli Cheese Soup
5. 3-Ingredient Carrot and White Bean Soup
6. Vegan Spinach Artichoke Soup {easy, high protein}
7. 3-Ingredient Black Bean Pumpkin Soup {vegan, oil-free}
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