Tortilla Soup

Tortilla Soup is a vibrant and flavorful Mexican dish that combines the warmth of spices with the freshness of vegetables and herbs. This healthy version is packed with nutrients and perfect for a light yet satisfying lunch.

Ingredients

• Olive oil - 1 tablespoon
• Yellow onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Tomato - 1 large, diced
• Vegetable broth - 500 ml
• Canned black beans - 1 cup, rinsed and drained
• Corn kernels - 1/2 cup, fresh or frozen
• Ground cumin - 1 teaspoon
• Chili powder - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lime juice - 1 tablespoon
• Corn tortillas - 2, cut into strips
• Cilantro - 2 tablespoons, chopped
• Avocado - 1/2, sliced
• Cheese (optional) - 30 grams, crumbled (e.g., queso fresco or feta)

Steps

1. In a large pot, heat the olive oil over medium heat.
2. Add the diced onion and sauté until translucent, about 5 minutes.
3. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
4. Add the diced red bell pepper and zucchini, cooking for another 5 minutes until vegetables begin to soften.
5. Mix in the diced tomato, vegetable broth, black beans, corn, cumin, chili powder, salt, and black pepper.
6. Bring the soup to a boil, then reduce the heat and let it simmer for 15 minutes.
7. Stir in the lime juice and adjust seasoning to taste.
8. While the soup is simmering, preheat the oven to 180°C (350°F).
9. Spread the tortilla strips on a baking sheet and bake for 8-10 minutes until crispy.
10. Serve the soup hot, topped with crispy tortilla strips, chopped cilantro, avocado slices, and cheese if desired.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 48 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and minerals from fresh vegetables.

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