Hormone-Friendly Tortilla Soup

This vibrant vegan tortilla soup is a hearty, nourishing meal packed with plant-based protein, fiber, and hormone-supportive ingredients.

This vibrant tortilla soup is a cozy, plant-based dish made with black beans, corn, and fire-roasted tomatoes, finished with fresh lime and crunchy baked tortilla strips. It’s hearty, satisfying, and supports hormone health naturally—perfect for a nourishing lunch or light dinner.

Why We Love This Soup

Tortilla soup is a classic comfort food, and this vegan version keeps all the flavor while being lighter and hormone-supportive. Packed with fiber-rich veggies, plant-based protein, and spices that fight inflammation, it’s a perfect meal for anyone looking to support balanced energy, mood, and metabolism.

You can make it ahead, customize it with your favorite toppings, and even freeze portions for busy days. And unlike many soups, this one is low in calories but still filling—each bowl comes in under 200 calories with nearly 7 grams of protein (more if you add protein boosters like lentils or hemp seeds!).

How This Soup Supports Hormone Balance

This soup is designed with hormone health in mind, especially for women in perimenopause and menopause. Here’s how the ingredients help:

• Black beans provide plant-based protein and fiber to keep blood sugar stable.
• Corn, zucchini, and bell pepper offer antioxidants and phytonutrients to support detox and reduce inflammation.
• Spices like cumin and garlic support gut and liver health, which are crucial for hormone metabolism.
• Avocado oil adds healthy fats, important for hormone production.
• Lime juice helps enhance digestion and absorption of minerals.
• Optional add-ins like flaxseed or hemp seeds provide omega-3s and lignans that help balance estrogen levels.

This soup is also soy-free (unless you choose to add tofu), gluten-free, and made with whole, clean ingredients—ideal for gentle hormone support.

How to Make Hormone-Friendly Tortilla Soup

Ingredients:

• 1 tbsp avocado oil
• 1 small red onion, diced
• 4 cloves garlic, minced
• 1 red bell pepper, diced
• 1 zucchini, chopped
• 1 cup corn kernels (fresh or frozen)
• 1 can (15 oz) black beans, drained & rinsed
• 1 can (15 oz) pinto beans, drained & rinsed
• 1 can (15 oz) fire-roasted diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp chili powder
• ½ tsp dried oregano
• Salt & pepper to taste
• Juice of 1 lime

Optional toppings:

• Tortilla strips or crushed chips
• Sliced avocado
• Fresh cilantro
• Chopped green onions

Directions:

Step 1: Heat oil or water in a large soup pot. Add onion and garlic and sauté for 3–4 minutes.

Step 2: Stir in bell pepper, zucchini, and corn. Cook another 5 minutes until just tender.

Step 3: Add cumin, paprika, chili powder, oregano, tomatoes, beans, and broth. Bring to a boil.

Step 4: Reduce heat and simmer uncovered for 15–20 minutes.

Step 5: Stir in lime juice and salt and pepper to taste. Serve soup hot with crispy tortilla strips and your favorite toppings.

Storage & Notes:

Storage:

Store soup in an airtight container for up to 5 days in the refrigerator. Freeze in individual portions for up to 2 months. Leave out toppings and tortilla strips until ready to eat. Gently reheat on the stove or microwave. Add water or broth if needed to thin.

Notes:

• For more protein, stir in cooked lentils, cubed tofu, or quinoa.
• Adjust spice level by adding more or less chili powder or a pinch of cayenne.
• For less heat, use regular diced tomatoes. For more heat, use fire-roasted diced tomatoes.
• Use low-sodium broth and no-salt-added beans if watching your sodium intake.
• Flavor tip: Allow the soup to sit for a few hours in the refrigerator or overnight—flavors deepen and taste even better the next day.