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.
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, low sodium | 400 g | |
4 cups | chicken broth, low-sodium | 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 | |
1/3 cup | Cheddar cheese, grated [optional] | 28 g | |
6 | corn tortillas [optional] | 280 g | |
2 tbsp | fresh cilantro [optional] | 4 g | |
1 pinch | salt [optional] | 0.2 g |
A blender or food processor will be very useful to purée the soup.
This soup can be kept up to 7 days in the refrigerator; up to 4 months in the freezer.
per 1 serving (420 g)
Amount % Daily Value |
Calories 240 |
Fat 8 g 13 % |
Saturated
0.8 g
5 % |
Cholesterol 0 mg |
Sodium 190 mg 8 % |
Carbohydrate 35 g 12 % |
Fibre 8 g 30 % |
Sugars 8 g |
Net Carbs 27 g |
Protein 10 g |
Vitamin A 48 % |
Vitamin C 216 % |
Calcium 6 % |
Iron 19 % |
Food Group | Exchanges |
---|---|
Starches | 2 ½ |
Vegetables | 1 ½ |
Meat and Alternatives | ½ |
Fats | 3 |