Mexican Tortilla Soup with Pinto Beans
If you are craving spicy burst of flavor from a one-pot meal on a cool autumn day ( or evening), try this vegan, gluten-free Mexican tortilla soup with beans, either on its own or over a bed of brown rice.
To make the Mexican tortilla soup with beans
- 1 tsp avocado oil (or any other type)
- 1 cup white onion (1 medium, finely chopped, can use any other type)
- 4 cloves garlic (minced)
- 1 cup carrots (grated, 1 medium)
- 1.5 cups zucchini (grated, 1 medium to large)
- 1 red pepper (roughly chopped, can sub with 1 Anaheim pepper)
- 1 jalapeño pepper (seeded and minced, or to taste)
- 1 tsp homemade cumin powder (or store-bought)
- 1 tsp ground chipotle pepper (or sub with equal amount red chilli powder or 1 tbsp Chipotle in Adobo sauce, use per taste)
- 3/4 tsp salt (or to taste, no more than 1 tsp)
- 1/4 tsp cayenne pepper powder (or sub with red chilli powder)
- 2 cups pinto beans* (home cooked, or one 15-oz can)
- 1 cup corn kernels** (fresh or frozen, or sub with another cup of beans)
- 2.5 cups Homemade vegetable broth (or low-sodium store bought)
- 1-2/3 cups crushed tomatoes (1-14oz can, fire-roasted variety works well)
- 1/4 cup fresh chilantro (chopped)
- 1 tbsp fresh lime juice
To make corn tortilla chips
- 3 corn tortillas (6" diameter cut into equal-size triangles or strips, can sub with wheat tortillas)
- 1 tsp avocado oil (can use any other kind; preferably not extra-virgin olive oil)
- 1 pinch homemade cumin powder
- 1 pinch chipotle pepper powder (or chilli powder, optional)
- 1 clove garlic (minced)
To make the Mexican Tortilla Soup with Beans
In a heavy-bottom pan, heat avocado oil over medium heat. Add chopped onions and minced garlic. Stir and cook for 3-4 minutes, until onions softens a little. If needed, add a 1-2 tsp water to prevent the onions and garlic from sticking. Add chopped red peppers, jalapeño peppers, grated carrots, and salt--cook for 3-4 minutes or until peppers are a little soft. Add zucchini and corn kernels and cook for 2 minutes.
When all the veggies and corn are a little soft (about 8-10 minutes), add cumin powder, chipotle chilli powder, and ground cayenne pepper: stir well to mix. Add pinto beans, crushed tomatoes, and homemade vegetable broth and stir to mix. Bring the mixture to a boil over medium heat; cover partially and cook for 40 minutes, stirring often to prevent sticking on the bottom of the pan.
The soup will have the consistency of slightly diluted chili or stew. Add more broth or water if it's too thick. Once the soup is done, stir in freshly-chopped cilantro and lime juice. Immediately after, take the pot off the stove and serve hot with homemade tortilla chips.
To make corn tortilla chips
*can sub with equal quantity cooked black beans or red kidney beans. Can also mix all three types.
**when buying corn--fresh or frozen, always look for organic or non-GMO variety.
Make it heart healthy
- Use only dried, ground chili power. The chipotle in adobo sauce is high in sodium and fat.
- Use Ditch-the-oil cooking method instead of oil.
- Decrease salt to 1/4-1/2 tsp and double the amount of lime juice.
Serving: 1cupCalories: 158kcalCarbohydrates: 29gProtein: 5gFat: 3gSodium: 524mgPotassium: 529mgFiber: 6gSugar: 6gVitamin A: 4555IUVitamin C: 39.8mgCalcium: 69mgIron: 1.9mg