South West Tortilla Soup

A  satisfying lunch  in a bowl!  To take it to work, simply reheat the soup and add the garnishes before eating.   To tame your appetite   in between meals, omit the cheese and tortilla chips.   If you like, you can also add some diced avocado to the soup to up the taste and nutrition quotients even more.

South West Tortilla Soup

Serves 4.

2 teaspoons (10 mL) extra virgin  olive oil
1/2  cup  (125 mL) chopped onion
2 garlic cloves, minced
1 tablespoon tomato paste
1/4 teaspoon (1 mL) ground cumin
1/2 teaspoon  (2 mL) chili powder
4 cups  (1 L) homemade  or low sodium vegetable or chicken broth
1 1/2 cups (375 mL) canned tomatoes, coarsely chopped
1 medium zucchini, diced
1  cup   (250 mL) fresh or frozen corn kernels (if using frozen, do not thaw)
2 tablespoons (25 mL) fresh lime juice
Salt and freshly ground pepper, to taste
1 cup (250 mL) grated light cheddar cheese
2 tablespoons  (25 mL) chopped fresh coriander for garnish, if desired
1/2  cup (125 mL) coarsely broken baked corn tortilla chips

Heat oil in a large saucepan over medium-high heat;  add onion and garlic and sauté until soft, about 5 minutes. Add cumin, chili powder,  vegetable or chicken broth, tomato paste and canned tomatoes; bring to a boil. Reduce heat and simmer for 10 minutes, covered, stirring occasionally. Add zucchini and corn;  simmer another 10 minutes. Add lime juice and stir. Season with salt and freshly ground pepper to taste. Ladle soup into bowls or refrigerate until ready to serve. Then  bring soup to a boil.    Sprinkle with  grated cheese and chopped cilantro, if using,  and  top with tortilla chips before serving.

With cheese and tortilla chips per serving nutritional information:
Calories:  209
Protein:   14 grams
Fat:  6 grams
Saturated fat:  2 grams
Carbohydrate:   26 grams
Dietary Fibre:  4 grams
Sodium:  425 mg

Without  cheese and tortilla chips per serving nutritional information:
Calories:  120
Protein:   6 grams
Fat:   3 grams
Saturated fat:  less than 1 gram
Carbohydrate:  20 grams
Dietary Fibre: 3  grams
Sodium:  380 mg

Tags: , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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One Comment on “South West Tortilla Soup”

  1. Ema Jones
    January 23, 2015 at 5:47 am #

    Healthy and tasty way to keep yourself fit and fine.

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