During winter season or even just in a cold weather, nothing could have served your satisfaction than a warm soup at home. This hearty, warming soup is a delicious way to get some great soluble fiber from beans. It’s perfect for a cold Canadian winter weeknight supper. Make the soup on the weekend and reheat it to serve during the week. This being a healthy soup is a plus factor with all the nutrients it can actually supply for you. Per serving contains 257 calories, 7.6 grams fat, 2.1 grams saturated fat, 388 mg sodium,37 grams carbohydrates, 11 grams fiber, 13 grams protein, 122 mg calcium, and 2.8 mg iron. Try this recipe and start enjoying a delicious and healthy soup your whole family will surely love.
Here’s what you’ll need:
Rimmed baking sheet
Food processor or a blender
1 ½ cups dried pinto beans
1 large onion, cut into six wedges
5 plum (Roma) tomatoes, sliced in quarters
4 teaspoon canola oil, divided into small portions
4 pieces of 5-inch corn tortillas, divided
2 cloves of garlic, minced
1 jalapeño pepper, seeded and finely minced
2 teaspoon ground cumin
1 teaspoon ground coriander
4 cups sodium-reduced chicken broth
1 piece of bay leaf
2 tablespoon tomato paste
1 cup frozen corn kernels
A pinch of salt to taste
½ avocado chopped
½ cup shredded cheddar cheese
Here’s how to do it:
- Place beans in a large bowl and add enough cold water to cover by at least 3 inches (7.5 cm). Cover and let soak overnight. Drain soaked beans and rinse well under cold water. Discard any shriveled beans or those that did not swell.
- Place beans in a large pot and add enough fresh cold water to cover by 3 inches (7.5 cm). Bring to a boil over high heat. Reduce heat and simmer for 30 to 35 minutes or until beans are tender. Drain and set aside.
- Meanwhile, preheat broiler. Place onion and tomatoes on baking sheet and brush with 1 tsp (5 mL) of the oil. Broil, turning every 5 minutes, for about 15 minutes or until charred. Transfer to food processor and process until smooth. Set aside. Reduce oven temperature to 350°F (180°C).
- Cut tortillas into 2- by 1⁄4-inch (5 by 0.5 cm) strips.
- In a clean large pot, heat 2 tsp (10 mL) oil over medium heat. Add half the tortilla strips, garlic and jalapeño; sauté for 3 minutes. Stir in cumin and coriander. Add broth and deglaze the pot, scraping up any brown bits stuck to the bottom. Add bay leaf and bring to a boil. Stir in puréed onion mixture and tomato paste; return to a boil. Reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in corn and cooked pinto beans; simmer for 10 minutes to blend the flavors. Discard bay leaf.
- Meanwhile, gently toss the remaining tortilla strips with the remaining oil and the salt. Spread on a baking sheet. Bake for about 10 minutes or until crisp.
- Ladle soup into bowls and garnish with baked tortilla strips, avocado and cheese.
The recipe is good for 8 people top enjoy. You can actually reduce the calorie intake by changing the cheese into either feta, parmesan, cottage, string or other healthier cheese. This is also good to serve for special occasions. Serve hot and enjoy!