Supă mexicană (vegană, fără gluten)

Aceasta Supă mexicană este ușor cina de 30 de minute packed with proteins, vegetables, and delicious Mexican flavors. Plus, the soup is vegan and gluten-free, so you don’t have to bother about food allergies.

Mexican Soup served in a bowl with tortilla chips.

If you love Mexican recipes and when you’ve tried our Tacos cu linte or Tacos Tempeh, you’ll love this Mexican soup recipe.

It’s full of protein-loaded black beans and tomatoes, so this taco soup is a healthy and nourishing lunch or dinner. While a traditional Mexican soup contains meat, like chicken or ground beef, our recipe is a meat-free version full of spices and herbs.

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Îți place această rețetă?

Lasa un comentariu mai jos sau mergeți la Pagina de Facebook unde răspund la (aproape) toate comentariile, ale noastre Pagina Instagram pentru inspirație sau pentru noi pinterest pentru salvarea rețetelor!

Ingrediente și înlocuiri

Acest paragraf vă oferă toate sfaturile mele despre alegerea ingredientelor potrivite. Pentru rețeta completă cu măsurători, derulați până la fișa cu rețete din partea de jos a postării!Accesați rețeta completă

All you need to make this delicious Mexican inspired recipe are:

Fasole neagra – Use a can of organic black beans and drain it of its water. You can keep the water for other recipes.
Ulei de masline – We use locally-sourced extra-virgin olive oil.
Ceapa rosie – You can also use yellow onions, but it won’t be as flavorsome.
Catei de usturoi
Ardei gras roșu or any other bell pepper color you like.
Boabele de porumb – Frozen or canned and drained. You can also cook corn on a cob on the barbecue and scrape the kernels. This is even better, but takes a bit more work.
Conserve de roșii în cuburi with green chilies or plain.
Pasta de tomate – Or tomato passata.
Taco Condiment – I recommend adding the minimum amount first, then increasing to taste. Some seasoning mixes are a bit spicier than others, and adding too much can turn the soup ultra spicy.
Reduced Salt Vegetable Stock – If your stock is not reduced in sodium, use half stock and half water to prevent an overly-salty soup.

How To Make Mexican Soup

It takes under 30 minutes to make this high-protein soup packed with beans.

Warm some olive oil over medium heat in a large pot or cast-iron pan. Add the finely chopped red onion and garlic, stir, and cook for a few minutes until fragrant.
Stir in the diced red bell pepper and stir and cook until softened.
Add the black beans, corn kernel, taco seasoning, and canned diced tomatoes. Cook and stir for one minute, then add the tomato paste and vegetable stock.
Give a quick stir, cover the pot with a lid and reduce to low heat. Simmer the soup for 15 minutes, stirring once in a while until fragrant and warm.

Taste the soup, add more taco seasoning to boost flavor, or a pinch of chili powder to turn the soup spicy. You can add some optional ingredients to this soup as a boost of flavor:

Suc de lămâie – This adds a tangy flavor and also helps if the soup tastes too spicy. Add 1 or 2 tablespoons.
zahăr or maple syrup – This adds a sweet note that decreases the acidity of the tomatoes in the soup. Add one tablespoon.
Sare – I didn’t add any salt, since the vegetable stock and seasoning already contain some.

How to make Mexican Soup in a few pictures.

Serving Mexican Soup

This soup is even better served with toppings. Our favorite toppings are a combination of plant-based cheese, vegan sour cream, and fresh cilantro. For a comforting soup, add pieces of tortilla chips on top. There is more tortilla soup topping ideas for you to try below.

Pieces of tortillas chips or fresh corn tortillas cut into strips.
Sour cream – we used plant-based sour cream
Plant-based cheddar cheese
Proaspăt cilantro
Ardei iute roșu
Jalapenos slices

Schimbări de alergii

If you are allergic to some of this recipe’s ingredients, I’ve listed below some substitution suggestions to adapt the soup.

Fără porumb – Replace the corn with more canned black beans or canned pinto beans.
Ceapa rosie can be replaced with white or brown onion.
Liber de ulei – You can stir-fry the onion with water or skip the first steps, where the vegetables are stir-fried in olive oil. Cook and simmer all the ingredients together in stock.
Conserve de roșii with chilies can be replaced with regular canned tomatoes. You can add fresh chili or chili powder for a spicy kick.

Această supă mexicană este o cină ușoară, cu 30 de porții, plină de proteine, legume și delicioase arome mexicane.

Condiment Taco de casă

You can replace the 1 ½ tablespoon of ready-made taco seasoning in this recipe with your own taco mix. Stir the ingredients below in a small bowl and use it as a swap to 1 ½ tablespoons of seasoning.

½ tablespoon of chili powder – Some powders outside the US are very spicy, cut down on chili powder if it’s your case.
1 ½ teaspoon of ground cumin
1 linguriță de sare
1 teaspoon of ground paprika
1/4 linguriță de pulbere de ceapă
1/4 linguriță pudră de usturoi
½ teaspoon of dried oregano

Instrucțiuni de depozitare

This Mexican soup recipe can be stored well in an airtight container in the fridge. You can store the soup for up to 4 days and rewarm it in a covered non-stick pot over medium heat until the soup is simmering. You can also rewarm the soup in the microwave in a microwave-safe bowl until warm.

Întrebări frecvente

Find below my answers to your most frequent questions about this recipe.

How Can I Add More Protein To The Recipe?

You can stir-fry some plant-based meat alternatives with onion and garlic. Try 7 oz of Beyond Meat, rehydrated textured soy protein, or seitan shredded chicken. These options taste like ground meat and mimic the texture of a classic tortilla soup but are plant-based.

Can I Add More Beans?

Yes, if you like your soup rich and dense, add an extra can of drained black beans or pinto beans.