Maria del Pilar's Mexican Soup

47 Reviews
98% would make this recipe again

Tangy tomato soup with peppers and legumes.

I learned this recipe from a fellow Mexican student while we were getting our Master's Degree at the Ecole Polytechnique de Montréal.

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Preparation : 15 min Cooking : 40 min
230 calories/serving

Ingredients

2 red onions, coarsely chopped 300 g
2 yellow or red sweet peppers, coarsely chopped 400 g
2 potatoes, peeled 400 g
2 cloves garlic, minced or pressed
1/4 cup canola oil 65 mL
1 dried chili peppers, minced 0.4 g
2 tsp dried oregano 1 g
1 2/3 cup canned tomatoes (diced) 400 g
4 cups chicken broth 1 L
2 cups frozen peas 260 g
1 1/2 cup red beans (canned), rinsed and drained 375 mL
1/2 tsp Tabasco sauce, to taste 2.5 mL
2 avocados, cubed [optional] 340 g
1/3 cup Cheddar cheese, grated [optional] 28 g
6 corn tortillas [optional] 280 g
2 tbsp fresh cilantro [optional] 4 g
1 pinch salt [optional] 0.2 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables. Coarsely chop the onion and peppers. Press or mince the garlic. Peel the potatoes and keep them whole.
  2. Heat the oil in a pot. Sauté the onion over medium heat 3-4 min, until soft, then lower the heat, add the peppers, garlic and salt. Cook 10-12 min.
  3. Add the minced chili pepper, oregano, the diced tomatoes, the whole potatoes, and the broth. Cook about 20 min over medium-low heat, until the potatoes are fork-tender. Purée the soup in a blender, then pour it back into the pot.
  4. While the soup is cooking, boil the frozen peas 5 min in a small pot of boiling salted water. Set aside.
  5. Drain the beans, rinse them, drain again then add them to the pot. Add also the peas. Warm up the soup just a few minutes. Adjust the seasoning. You may want to add Tabasco sauce for extra pungency.
  6. Pour the soup into bowls. You may garnish each bowl with cubed avocado, grated Cheddar, and cilantro leaves. Serve with grilled tortillas.

Observations

This soup can be kept up to 7 days in the refrigerator; up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (420 g)

Amount

% Daily Value

Calories

230

Fat

8 g

12 %

Saturated 0.6 g
+ Trans 0.2 g

4 %

Cholesterol

0 mg

Sodium

640 mg

27 %

Carbohydrate

35 g

12 %

Fibre

8 g

30 %

Sugars

8 g

Net Carbs

27 g

Protein

7 g

Vitamin A

48 %

Vitamin C

216 %

Calcium

6 %

Iron

17 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Manganese, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Iron, Magnesium, Niacin, Phosphorus, Vitamin B1
Source of  :
Calcium, Copper, Omega-3, Pantothenic Acid, Vitamin B2, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables 1 ½
Meat and Alternatives ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

47 Reviews (42 with rating only) 98% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

This soup is absolutely scrumptious! It is one of the greats! It definitely rivals the spicy red lentil soup on this site. I did not puree the soup and left it chunky and hearty. I really liked it like this. I quartered the potatoes so they would cook sooner, and just crushed them with a fork. The avocado did not add to the flavor much, but it blended well. The cheese, coriander and tobasco (if you like spicy) were more important. I served this soup with a bowl of tortilla chips on the side. I will certainly be making this soup again, especially in the winter months.

Useful 3
Anonyme
october 20, 2021

Delicious -- really flavourful. A variation on it would be not to puree it, for a chunky soup. A favorite soup recipe

Useful 3
Anonyme
october 20, 2021 | I would make this recipe again

I followed the recipe and my husband & I both enjoyed it. I just sprinkled cheese on top & a little fresh cilantro; I didn't have any avocado. We found the chili added enough of a kick without the Tobasco. We used garden grown chili that was just drying so it might be stronger than dried. We toasted whole wheat pitas brushed with olive oil, fresh crushed garlic & sprinkled with grated pepper-jack to accompany it.

Useful 1

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