Tortilla Soup
Tortilla Soup serves: 4 (about 2 cups or 480 ml per serving)
Prep Time: 10 minutes | Cook Time: 30 minutes | Total Time: 40 minutes
Ingredients:
- 2 Tbsp olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 jalapeño pepper, seeded and minced
- One 28-ounce (794-g) can crushed tomatoes
- 3 cups (720 ml) low-sodium vegetable broth
- 1 1/2 cups (258 g) cooked black beans, or one 15-ounce (425-g) can black beans, drained and rinsed
- 1 tsp salt
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp ground turmeric
- 1/8 tsp black pepper
- 1 bay leaf
- 2 cups (48 g) tightly packed chopped kale (stems removed)
- 2 Tbsp lime juice (about 2 fresh limes)
Fresh cilantro, sliced avocado and raw, shelled pumpkin seeds (optional for serving)
For tortilla strips (optional):
- 4 corn tortillas, cut into strips (1/2-inch or 1 1/4-cm wide)
- 1 tablespoon olive oil
- Pinch of salt
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- If making tortilla strips, preheat oven to 375°F (190°C).
- In a Dutch oven or large pot, heat oil over medium heat. Add onion, garlic and jalapeño and cook until onion is translucent, about 3 minutes. Add tomatoes, broth, beans, salt, paprika, coriander, cumin, turmeric, black pepper and bay leaf. Increase heat to bring to a boil, then immediately reduce heat and let simmer for 15 minutes.
- Add kale and simmer an additional 2 minutes, or until kale has wilted. Remove from heat and add lime juice, stirring to combine. Season to taste with additional salt and black pepper, if needed.
- While soup is simmering, place tortilla strips (if using) in a large bowl and toss to coat with oil and salt. It’s okay if some of the strips break. Spread on a baking sheet and place in preheated oven for 11–12 minutes, or until golden and crisp. Remove from oven and let cool slightly.
- Ladle about 2 cups (480 ml) soup into a bowl and top with fresh cilantro, sliced avocado and pumpkin seeds, if desired. Top with 1/4 of the crispy tortilla strips (if using) and enjoy immediately.
Notes:
Simplify this Recipe: Use 1 1/2 cups (240 g) pre-chopped onion, pre-peeled garlic and 2 ounces (57 g) organic corn tortilla chips instead of making your own tortilla strips (add 1/2 ounce or 14 g crumbled on top of soup to serve).
Storage tip: Tortilla soup will keep in an airtight container in the refrigerator for up to 1 week. Soup can also be frozen in individual servings for up to 3 months. Crispy tortilla strips can be kept in an airtight container at room temperature for 3–4 days.
Make it nightshade-free: Omit jalapeño and smoked paprika and substitute 3 cups (720 ml) of your favorite tomato-free sauce for the crushed tomatoes.
Nutrition Information Per Serving:
Nutrition information per serving: 209 calories, 8.1 g total fat, 1.2 g saturated fat, 1.2 g polyunsaturated fat, 5.1 g monounsaturated fat, 0 mg cholesterol, 923 mg sodium, 745 mg potassium, 29 g total carbohydrates, 10.6 g fiber, 7.9 g sugar, 8.7 g protein, 9% calcium, 19% iron
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