var_dump($adSection);

Maria del Pilar's Mexican Soup

45 Reviews
98% would make this recipe again

Tangy tomato soup with peppers and legumes.

I learned this recipe from a fellow Mexican student while we were getting our Master's Degree at the Ecole Polytechnique de Montréal.

Preparation : 15 min Cooking : 40 min
410 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly

Ingredients

2 red onions, coarsely chopped 300 g
2 yellow or red sweet peppers, coarsely chopped 400 g
2 potatoes, peeled 400 g
2 cloves garlic, minced or pressed
1/4 cup canola oil 65 mL
1 dried chili peppers, minced 0.4 g
2 tsp dried oregano 1 g
1 2/3 cup canned tomatoes (diced) 400 g
4 cups chicken broth 1 L
2 cups frozen peas 260 g
1 1/2 cup red beans (canned), rinsed and drained 375 mL
1/2 tsp Tabasco sauce, to taste 2.5 mL
2 avocados, cubed [optional] 340 g
6 tbsp Cheddar cheese, grated [optional] 28 g
6 corn tortillas [optional] 280 g
2 tbsp fresh cilantro [optional] 4 g
salt [optional]

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Coarsely chop the onion and peppers. Press or mince the garlic. Peel the potatoes and keep them whole.
  2. Heat the oil in a pot. Sauté the onion over medium heat 3-4 min, until soft, then lower the heat, add the peppers, garlic and salt. Cook 10-12 min.
  3. Add the minced chili pepper, oregano, the diced tomatoes, the whole potatoes, and the broth. Cook about 20 min over medium-low heat, until the potatoes are fork-tender. Purée the soup in a blender, then pour it back into the pot.
  4. While the soup is cooking, boil the frozen peas 5 min in a small pot of boiling salted water. Set aside.
  5. Drain the beans, rinse them, drain again then add them to the pot. Add also the peas. Warm up the soup just a few minutes. Adjust the seasoning. You may want to add Tabasco sauce for extra pungency.
  6. Pour the soup into bowls. You may garnish each bowl with cubed avocado, grated Cheddar, and cilantro leaves. Serve with grilled tortillas.

Remarks

This soup can be kept up to 7 days in the refrigerator; up to 4 months in the freezer.

Nutrition Facts Table

per 1 Serving (420g)

Amount

% Daily Value

Calories

410

Fat

16 g

25 %

Saturated 2.7 g
+ Trans 0.2 g

14 %

Cholesterol

0 mg

Sodium

680 mg

28 %

Carbohydrate

59 g

20 %

Fibre

13 g

51 %

Sugars

8 g

Protein

12 g

Vitamin A

51 %

Vitamin C

223 %

Calcium

16 %

Iron

23 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 3 ¼ servings
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¼ serving

Claims

This recipe is :
Source of  :
Omega-3, Selenium
Good source of  :
Calcium, Copper, Iron, Pantothenic Acid, Vitamin B2, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1 ½
Meat and Alternatives ½
Fats 3

Leave a review

You have to be logged in to leave a review

Members' Reviews

45 Reviews (40 with rating only ) 98% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Ken_Doris
september 06, 2011 | I would make this recipe again

This is a soup with some flavor. Mistakenly forgot to Puree before adding the beans so I completed without it. This is now my preferred way. A nice after bite to this

Useful 0
mmv686
september 12, 2010 | I would make this recipe again

I followed the recipe and my husband & I both enjoyed it. I just sprinkled cheese on top & a little fresh cilantro; I didn't have any avocado. We found the chili added enough of a kick without the Tobasco. We used garden grown chili that was just drying so it might be stronger than dried. We toasted whole wheat pitas brushed with olive oil, fresh crushed garlic & sprinkled with grated pepper-jack to accompany it.

Useful 1
beentsy
june 14, 2010 | I would make this recipe again

This was gorgeous! The only thing was, I forgot the peas! Oh well, next time I'll remember them. I served it with a dollop of low fat sour cream/avocado chunks/cilantro on top. Really great.

Useful 1
neets
june 01, 2010 | I would make this recipe again

This soup is absolutely scrumptious! It is one of the greats! It definitely rivals the spicy red lentil soup on this site. I did not puree the soup and left it chunky and hearty. I really liked it like this. I quartered the potatoes so they would cook sooner, and just crushed them with a fork. The avocado did not add to the flavor much, but it blended well. The cheese, coriander and tobasco (if you like spicy) were more important. I served this soup with a bowl of tortilla chips on the side. I will certainly be making this soup again, especially in the winter months.

Useful 3
ldeclou
february 11, 2010

Delicious -- really flavourful. A variation on it would be not to puree it, for a chunky soup. A favorite soup recipe

Useful 3

Top Reviews

View All Reviews
neets
june 01, 2010 | I would make this recipe again

This soup is absolutely scrumptious! It is one of the greats! It definitely rivals the spicy red lentil soup on this site. I did not puree the soup and left it chunky and hearty. I really liked it like this. I quartered the potatoes so they would cook sooner, and just crushed them with a fork. The avocado did not add to the flavor much, but it blended well. The cheese, coriander and tobasco (if you like spicy) were more important. I served this soup with a bowl of tortilla chips on the side. I will certainly be making this soup again, especially in the winter months.

Useful 3
ldeclou
february 11, 2010

Delicious -- really flavourful. A variation on it would be not to puree it, for a chunky soup. A favorite soup recipe

Useful 3
mmv686
september 12, 2010 | I would make this recipe again

I followed the recipe and my husband & I both enjoyed it. I just sprinkled cheese on top & a little fresh cilantro; I didn't have any avocado. We found the chili added enough of a kick without the Tobasco. We used garden grown chili that was just drying so it might be stronger than dried. We toasted whole wheat pitas brushed with olive oil, fresh crushed garlic & sprinkled with grated pepper-jack to accompany it.

Useful 1