Maria del Pilar's Mexican Soup

Maria del Pilar's Mexican Soup

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.

6 servings
Preparation 15 min
Cooking 40 min

310 calories per serving 


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
1 pinch salt [optional]   0.1 g

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

Nutrition Facts

per 1 serving (470g)

Amount

% DV*

* DV = Daily Value

Calories

310

Fat

14 g

22 %

Saturated 1.5 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

220 %

Calcium

6 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¼ serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Tomatoes | Vegetables | Main courses/Entrées | Soups | Diabetes-friendly | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Mexican

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