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Maria del Pilar's Mexican Soup

1 Reviews
100% 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
310 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly
  • Heart-healthy

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, 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
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 and cilantro leaves. Serve.

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

310

Fat

14 g

22 %

Saturated 1.7 g
+ Trans 0.2 g

9 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

39 g

13 %

Fibre

10 g

41 %

Sugars

8 g

Protein

10 g

Vitamin A

50 %

Vitamin C

223 %

Calcium

6 %

Iron

20 %

Servings of Canada's Food Guide

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

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Omega-3, Vitamin B12
Good source of  :
Copper, Iron, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

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

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again