April 03

Tags

Weeknight Tortilla Soup

Posted by on April 3, 2015 in Food and Nutrition, Health, Tomato Products

DK-0183-1024x678by Alexandra Caspero MA, RD, CLT
As the name implies, this is a quick & easy meal that comes together in just 30 minutes. Perfect for busy weeknights, lazy weekends, or whenever you are craving a spicy soup rich with vegetables and beans. The secret is the use of fire-roasted tomatoes in the broth, a simple swap that lends a ton of flavor without added oil, sour cream of cheese. Don’t forget the garnishes! I like to pile my soup bowl high with fresh lime wedges, baked tortilla strips, cilantro and avocado. The spicy soup base tastes great against cooling avocado. 

Ingredients

  • 2 tbsp. olive oil
  • 2 garlic cloves
  • 1 onion, diced
  • 1 poblano pepper, diced
  • 2 jalapeno peppers, diced
  • 2 carrots, peeled and diced
  • 2 tbsp. cumin
  • 2 tsp. coriander
  • 1 15 oz. can fire roasted tomatoes
  • 1 large can crushed tomatoes
  • 2 cans corn, rinsed and drained
  • 2 cans black beans, rinsed and drained
  • 4 cups vegetable broth
  • 4 corn tortillas
  • 1 avocado, diced
  • 1/4 cup chopped cilantro
  • lime wedges
Instructions
  1. In a large sauce pan, heat 1 tbsp. oil over medium heat.
  2. Add onion, poblano pepper, garlic and pinch salt. Stir to combine and cook until onion is translucent and cooked down, about 7 minutes.
  3. Add the jalapeno peppers, carrots, cumin, and coriander. Stir together and cook another 5 minutes until carrot is tender.
  4. Add the corn, black beans, tomatoes, vegetable broth.
  5. Stir and bring to a boil.
  6. Reduce heat, cover and simmer for 20 minutes.
  7. While soup is cooking, make the tortilla topping.
  8. Heat the remaining tbsp. oil in a cast-iron or non stick pan.
  9. Cut the tortillas into small strips and add to the hot pan.
  10. Cook until crispy, remove and set aside.
  11. Top soup with tortilla strips, diced avocado, sprinkle cilantro and lime wedge.
Alex Caspero MA, RD, CLT is a Registered Dietitian and nutrition expert with a passion for both health and wellness. Alex is a nationally recognized nutritionist and appears regularly on TV, print and social media. She was most recently featured in Runner’s World, Men’s Health, Fitness, Food & Nutrition Magazine and Healthy Eats, the Food Network’s Healthy Living Blog. As the Campus Dietitian, Director of Wellness and adjunct instructor at University of the Pacific, Alex teaches what she preaches. Through innovative programs and services, Alex inspires students to become their healthiest selves.  Her blog, Delicious Knowledge, focuses on making whole-food eating deliciously simple. Alex also dishes out delicious tips to her thousands of social media followers.
 
Social Links: