Corn Tortilla and Black Bean Soup
This great soup, adapted from a recipe in Bon Appetit magazine, can be spiced up at the table with hot pepper sauce (such as Tabasco), or cooled off with a dollop of sour cream.
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1 yellow onion chopped
- 4 cloves garlic minced, about 2 tsp.
- 2 Tbsp. tomato paste
- 1 1/2 tsp. ground cumin
- 1 1/2 tsp. chili powder
- 64 oz. reduced-sodium chicken or vegetable broth or use any variety
- 4 Tbsp. fresh cilantro or parsley chopped (optional)
- 8 corn tortillas cut into 1/2-inch strips, 6-inch
- 2 tomatoes chopped
- 15 oz. reduced-sodium canned black beans (or use any variety) (or use 1 1/2 cups home-cooked beans for every 15 oz. can) drained and rinsed
- 1 zucchini chopped, or use 2 carrots or 1 bell pepper, diced
- 1/2 cup low fat sour cream or use plain Greek yogurt (or use any variety) for serving (optional)
- hot pepper sauce for serving (optional), such as Tabasco
Instructions
- Heat the oil in a large saucepan over medium heat.
- Add the onions and garlic and sauté until the onions soften, about 5 minutes. Stir in the tomato paste, cumin, chili powder, broth, and cilantro or parsley (optional).
- Bring it to a boil. Reduce the heat, partially cover, and simmer it for 15 minutes.
- Add the tortillas, tomatoes, beans, and zucchini.
- Cover and simmer it until the zucchini is tender, about 5 minutes. Stir a dollop of sour cream and/or a dash of hot pepper sauce into each bowl of soup at the table, if desired.
Slow Cooker Directions
- Combine all ingredients other than the tortillas, sour cream, and/or hot pepper sauce in the slow cooker, and cook on low for 8 - 10 hours or on high for 4 - 5 hours. Approximately 30 minutes before serving, add the tortilla strips. Stir a dollop of sour cream and/or a dash of hot pepper sauce into each bowl of soup at the table, if desired. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Chop the onion, tomatoes, zucchini (or carrots or bell peppers if using), and cilantro or parsley if using, peel the garlic, cut the tortillas.
Scramble Flavor Booster: Use the optional herbs and use hot Mexican chili powder. Add hot pepper sauce to flavor the soup before serving.
Tip: To remove any dirt or sand from cilantro leaves, swirl the sprigs a few times in a bowl filled with cold water. The dirt will settle to the bottom of the bowl. Then gently pat it dry.
Nutritional Information Per Serving (% based upon daily values): Calories 180, Total Fat: 4g, 5%; Saturated Fat: 0g, 0%; Cholesterol: 0mg, 0%; Sodium: 760mg, 32%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 7g, 28%; Sugar: 5g; Protein: 7g
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