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3-Ingredient Vegan Enchilada Soup {High-Protein}

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

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!

overhead shot of 3-Ingredient Vegan Enchilada Soup in a wooden bowl with a wooden spoon. Soup topped with avocado and cilantro

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 Vegan Enchilada Soup

This humble soup is:

  • Vegan
  • Grain-free
  • Gluten-free
  • 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!

close-up of a wooden spoon with vegan enchilada soup

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

Ingredients for 3-Ingredient Vegan Enchilada Soup

The soup is made from three 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.

the three ingredients for enchilada soup

How to Make Vegan Enchilada Soup

Simmer the enchilada sauce and tomatoes for 5 to 8 minutes to blend the flavors and thicken slightly.

saucepan with simmered crushed tomatoes and enchilada sauce

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

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

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3-Ingredient Vegan Enchilada Soup


  • Author: Camilla
  • Prep Time: 1 min
  • Cook Time: 15 mins
  • Total Time: 16 mins
  • Yield: 6 servings 1x
  • Diet: Vegan

Description

Perhaps the easiest option for Taco Tuesday, ever: My 3-Ingredient Enchilada Soup, ready in 15 minutes! Serve it plain or top it with any and all of your favorite toppings. It’s Vegan, high in protein, gluten-free & grain-free.


Ingredients

Scale
  • 1 28-ounce can no-salt-added crushed tomatoes
  • 1 28-ounce can red enchilada sauce
  • 2 15-ounce cans low-sodium black beans, rinsed and drained
  • Optional Accompaniments:
  • chopped fresh cilantro leaves
  • chopped green onions
  • diced avocado
  • lime wedges
  • crumbled tortilla chips

Instructions

  1. Combine the crushed tomatoes and enchilada sauce in a medium saucepan. Heat over medium heat for 5 to 8 minutes to thicken slightly.
  2. Add the rinsed and drained beans to pan. Reduce heat to low and simmer, uncovered, for 5 minutes longer.
  3. Serve with optional toppings, as desired.

Notes

Storage: Store the cooled soup in an airtight container in the refrigerator for up to 5 days or the freezer for up to 6 months.

  • Category: Soup
  • Method: Stovetop
  • Cuisine: Tex-Mex

Nutrition

  • Serving Size: about 1 and 1/2 cups
  • Calories: 146
  • Sugar: 3.3 g
  • Sodium: 376 mg
  • Fat: 1.1 g
  • Saturated Fat: 0 g
  • Carbohydrates: 30 g
  • Fiber: 8.3 g
  • Protein: 11.7 g
  • Cholesterol: 0 mg

Keywords: 3-ingredients, 3-ingredient soup, 3-ingredient vegan soup, high protein soup, vegan protein, easy recipe, grain-free, gluten-free, oil-free

 

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