Dietitians of Canada Nutrition Month – Creamy Enchilada Soup

It’s hard to believe it’s already March (at least for me anyway) but being March means it’s Dietitians of Canada Nutrition Month. The 2022 theme, “Ingredients for a healthier tomorrow” deals with key issues of the day including those such as food security, food literacy and sustainable food choices.

Over the next month, I’ll be posting about these issues – ones that have become even more vital these days during Covid and now with the invasion of Ukraine. Times are not easy and food is key to nourish our bodies and our spirit.

Here’s a taste of comfort food, adapted from the Dairy Farmers of Canada.

Creamy Enchilada Soup

Makes 6 servings


1 tbsp butter
3 cloves garlic, minced
1 onion, chopped
1 large sweet red pepper, chopped (about 1 ½ cups)
2 cups sweet potato, peeled and chopped
1 to 2 tbsp chili powder
1 tsp each dried oregano and cumin
⅛ tsp salt
¼ cup tomato paste
1 796 mL-can diced tomatoes with juice
1 540 mL -can black beans, rinsed and drained
1 cup water
1½ cups frozen corn kernels, thawed
2 tbsp whole wheat flour
2 ½ cups milk
1 ¼ cup shredded Monterey Jack cheese, divided
1 large jalapeño, diced

Optional Garnishes: Cilantro and lime wedges

In a large pot, melt butter over medium heat. Add garlic, onion, red pepper, sweet potato, chili powder (to taste), oregano, cumin, and salt; cook, stirring for 5 minutes.

Stir in tomato paste to coat. Stir in tomatoes, beans, and water. Cover and bring to a simmer. Reduce heat, and simmer gently for 10 minutes, or until sweet potatoes are tender.

Remove 2 cups of the soup and purée until smooth; return to pot. Stir in corn and bring to a simmer. In a medium bowl, whisk flour into milk; gradually pour into pot while whisking constantly.

Cook, stirring often, for 5 minutes or until slightly thickened. Remove from heat; stir in ½ cup of the cheese until melted.

Ladle soup into warm bowls. Sprinkle each serving with jalapeño, remaining cheese, cilantro (if using), and lime wedges (if using).

Tags: , , , ,

Categories: Nutrition Month, Recipes

Author:Rosie Schwartz

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

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