March 29

Corn Tortilla Soup with Black Beans

Posted by tomatowellness on March 29, 2015 in Food and Nutrition, Health, Tomato Products

by Jessica Fishman Levinson, MS, RD, CDN

This recipe is a makeover of the Sedona Tortilla Soup from California Pizza Kitchen, which I loved as a teen and had a cup of every time I went there. I use canned, boxed, crushed, diced tomatoes in a lot of my cooking, but this is one of my favorites because it has such a rich, savory flavor and when I close my eyes it brings back deliciously good memories! Nutritionally it’s a star too, with less sodium than most soups and a good amount of fiber and protein, which keeps you satisfied.

Serves: 6 (12 oz servings)
Ingredients
1 tablespoon olive oil
1 small onion, diced
4 garlic cloves, minced
1 teaspoon chili powder
2½ teaspoons ground cumin
26 ounces diced tomatoes (I used Pomi boxed tomatoes; if you use a can it will be 28 ounces)
2 tablespoons tomato paste
1 15-ounce can + 1 cup no-salt added black beans, rinsed and drained
2 cups reduced-sodium vegetable broth
1 16-ounce package frozen corn kernels
⅜ teaspoon Kosher salt
Freshly ground pepper
1 cup crushed tortilla chips, plus more for serving
2 tablespoons fresh lime juice
Cilantro (optional for serving)
Guacamole (optional for serving)
Instructions
Heat olive oil in medium soup pot. Add onions and saute until softened, about 2 minutes. Add garlic, chili powder, and cumin, and saute another 1 minute until fragrant.
Add diced tomato, tomato paste, 1 can black beans, half the bag of corn (8 ounces), vegetable broth, and 1 cup of water to pot. Bring to a boil. Reduce to a simmer and cook for 5 minutes.
Add crushed tortilla chips; cook until softened, about 2 minutes. Turn off heat. Using an immersion blender, puree soup until mostly smooth with some chunkiness.
Add 1 cup black beans, remaining corn, salt, pepper, and lime juice to soup and stir. Return to heat on simmer for 5 minutes.
Serve soup garnished with tortilla chips, cilantro, and a dollop of guacamole if desired.
Serving Size: 12 ounces 260 Calories, 5 g Fat, 1 g Sat Fat, 46 g Carbohydrates, 7 g Sugar, 9 g fiber, 10 g Protein, 190 mg Sodium

Jessica Fishman Levinson, MS, RDN, CDN is a registered and New York State-certified dietitian nutritionist and the founder of Nutritioulicious, a nutrition communications and consulting business in the New York area. Jessica has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011) and maintains the popular Nutritioulicious nutrition blog. Jessica has been featured as a nutrition expert on television and radio outlets, including NBC, Fox 5, and NY1, in national magazines like Glamour, Fitness, and Woman’s Day, and on numerous health and lifestyle websites. Jessica has an MS in Nutrition and Dietetics and a BA in Psychology, both from New York University. She is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Dietitians in Business and Communications, and Food and Culinary Professionals. In addition to her professional work, Jessica enjoys all things related to food and wine and spending time with her husband and twin daughters.