Right here’s a very hearty and wholesome soup for any day of the week. The broth is so wealthy and flavorful. It’s filled with 6 grams of fiber per every cup! This soup will certainly fulfill the non-vegetarians in your loved ones. The thin for 1 cup, 139 energy and three grams of fats. Nice as a primary course or principal course soup. To make it a satisfying principal course soup, serve a 1½ cups serving.
Elements for Soup:
- 1 tablespoon further virgin olive oil
- 2½ cups onion, chopped
- 2 tablespoons contemporary garlic, chopped
- 3 (6-inch) corn tortillas, chopped into bite-size items
- 2 tablespoons tomato paste, see purchasing suggestions
- 1 tablespoon smoked paprika, see purchasing suggestions
- 1½ teaspoons chili powder
- 1½ teaspoons garlic powder
- 1½ teaspoons cumin
- Contemporary floor black pepper, to style
- 6 cups reduced-sodium vegetable broth, I used Dealer Joe’s natural vegetable broth
- 1 (15 oz) can diced tomatoes
- 2 (14 oz) can black beans, rinsed and drained
- 2 cups contemporary corn off the cob or frozen
- 1 tablespoon contemporary lemon or lime juice
Elements for Topping: Non-obligatory
- Nonfat plain yogurt or fat-free bitter cream (1 tablespoon per serving) (none for vegan)
- Diminished-fat tortilla chips, crushed (2 tablespoons per serving)
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In a big nonstick pot, add olive oil, onions and garlic. Sauté for two minutes.
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Add chopped tortillas, tomato paste, and all seasonings. Sauté for two minutes.
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Stir in vegetable broth and tomatoes. Deliver to a boil, flip down warmth and simmer, uncovered, for quarter-hour.
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Add beans, corn and contemporary squeezed lemon or lime juice. Combine nicely. Prepare dinner 10 minutes extra.
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High every with crushed tortilla chips and yogurt or bitter cream, if desired.
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This soup freezes nice!
Well being Advantages
Black beans are digested slowly and might suppress your urge for food for hours. They’re filled with fiber, iron, B nutritional vitamins and folate.
Rinsing the canned beans earlier than including to any dish, drastically reduces the sodium content material.
Purchasing Ideas
I like the flavour of smoked paprika. It smells like BBQ flavors and actually enhances the smokey taste of this soup. You’ll discover it in most supermarkets within the spice aisle. Or, you possibly can simply use common paprika.
Dealer Joe’s and plenty of supermarkets promote tubes of tomato paste. So nice to have readily available within the fridge. It’ll hold there for a number of months.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints-1 Inexperienced
WW POINTS PLUS (for 1 cup) 4
| SKINNY FACTS: for 1 cup (doesn’t embrace elective toppings) 139 energy, 3g fats, 6g protein, 28g carbs, 6g fiber, 369mg sodium, 4g sugar |
| FACTS: for Freestyle SmartPoints (1 cup) 24 energy, 0g sat. fats, 0g sugar, 0g protein |
Serving: 1cupEnergy: 139kcalCarbohydrates: 28gProtein: 6gFats: 3gSodium: 369mgFiber: 6gSugar: 4gBlue Good Factors: 1Inexperienced Good Factors: 1Plus Factors: 4
