Maria del Pilar's Mexican Soup

14 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.

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Preparation : 15 min Cooking : 40 min
230 calories/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 (diced) 400 g
4 cups vegetable 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, diced [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]

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.

Observations

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 (420 g)

Amount

% Daily Value

Calories

230

Fat

8 g

12 %

Saturated 0.6 g
+ Trans 0.2 g

4 %

Cholesterol

0 mg

Sodium

250 mg

10 %

Carbohydrate

35 g

12 %

Fibre

8 g

32 %

Sugars

8 g

Net Carbs

27 g

Protein

7 g

Vitamin A

48 %

Vitamin C

216 %

Calcium

6 %

Iron

18 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

14 Reviews (14 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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