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.
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 Vegan Enchilada Soup
This humble soup is:
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 for 3-Ingredient Vegan Enchilada Soup
The soup is made from three humble ingredients:
canned black beans
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
Simmer the enchilada sauce and tomatoes for 5 to 8 minutes to blend the flavors and thicken slightly.
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!
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.
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
chopped fresh cilantro leaves
chopped green onions
crumbled tortilla chips
Combine the crushed tomatoes and enchilada sauce in a medium saucepan. Heat over medium heat for 5 to 8 minutes to thicken slightly.
Add the rinsed and drained beans to pan. Reduce heat to low and simmer, uncovered, for 5 minutes longer.
Serve with optional toppings, as desired.
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.
Serving Size:about 1 and 1/2 cups
Saturated Fat:0 g
Keywords: 3-ingredients, 3-ingredient soup, 3-ingredient vegan soup, high protein soup, vegan protein, easy recipe, grain-free, gluten-free, oil-free