Zesty Mexican Soup - 25.60g Carbs, 7.96g Fiber, 4.49g Sugar
From: The George Mateljan Foundation
This spicy vegetable soup is full of flavor, and easy to prepare, and
is the perfect addition to your Healthiest Way of Eating. during the
cold winter months. It's a great way to incorporate a variety of
vegetables into on meal and it actually gets better with time.
Prep and Cook Time: 40 minutes
1 medium onion, minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups PLUS 1 Tbsp chicken or vegetable broth
1 small to medium green bell pepper, diced into 1/4-inch pieces
1 small zucchini, diced into 1/4-inch pieces
1 cup finely chopped collard greens
1 15 oz can (BPA free) diced tomatoes
2 cups or 1 15 oz can (BPA free) black beans, rinsed
1 cup frozen yellow corn
1 4 oz can (BPA free) diced green chili
1 tsp dried oregano
1 tsp ground cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
Salt and pepper to taste
Heat 1 Tbsp broth in a medium soup pot. Healthy Saute onion, garlic, and
green peppers in broth over medium heat for about 5 minutes, stirring often.
Add red chili powder and mix in well. Add broth, zucchini, collard greens,
and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.
Bring to a boil on high heat. Once it begins to boil, reduce heat to
medium-low and simmer uncovered for 15 minutes longer. (Simmering
uncovered enhances the flavor.) Add chopped cilantro, pumpkin seeds,
salt, and pepper.
Serving Suggestions Serve with Romaine & Avocado Salad
Serves: 6
Total Weight: 264.70g
Nutrition per Serving:
203.21 Calories, 74.93 Calories from Fat, 13.15 Calories from Saturated Fat,
9.62g Protein, 25.60g Carbs, 7.96g Dietary Fiber, 0.65g Soluble Fiber,
1.80g Insoluble Fiber, 4.49g Total Sugar, 0.99g Monosaccharides,
0.43g Disaccharides, 12.45g Other Carbs, 8.33g Total Fat, 1.46g Saturated Fat, 2.37g Mono Fat, 3.95g Poly Fat, 0g Trans Fatty Acids, 0.01mg Cholesterol
