Pinto bean tortilla soup
Makes 8 servings
This hearty, warming soup is a delicious way to get some great soluble fiber from beans. It’s perfect for a cold Canadian winter weeknight supper. Make the soup on the weekend and reheat it to serve during the week.
- Rimmed baking sheet
- Food processor or blender
| 1 1⁄2 cups |
dried pinto beans |
375 mL |
| 1 |
Large onion, cut into 6 wedges |
1 |
| 5 |
plum (Roma) tomatoes, quartered |
5 |
| 4 tsp |
canola oil, divided |
20 mL |
| 4 |
5-inch (12.5 cm) corn tortillas, divided |
4 |
| 2 |
cloves garlic, minced |
2 |
| 1 |
jalapeño pepper, seeded and finely minced |
1 |
| 2 tsp |
ground cumin |
10 mL |
| 1 tsp |
ground coriander |
5 mL |
| 4 cups |
reduced-sodium chicken broth |
1 L |
| 1 |
bay leaf |
1 |
| 2 tbsp |
tomato paste |
30 mL |
| 1 cup |
frozen corn kernels |
250 mL |
| Pinch |
salt |
Pinch |
| 1⁄2 |
avocado, chopped |
1/2 |
| 1⁄2 cup |
shredded Cheddar cheese |
1⁄2 cup |
- Place beans in a large bowl and add enough cold water to cover by at least 3 inches (7.5 cm). Cover and let soak overnight. Drain soaked beans and rinse well under cold water. Discard any shriveled beans or those that did not swell.
- Place beans in a large pot and add enough fresh cold water to cover by 3 inches (7.5 cm). Bring to a boil over high heat. Reduce heat and simmer for 30 to 35 minutes or until beans are tender. Drain and set aside.
- Meanwhile, preheat broiler. Place onion and tomatoes on baking sheet and brush with 1 tsp (5 mL) of the oil. Broil, turning every 5 minutes, for about 15 minutes or until charred. Transfer to food processor and process until smooth. Set aside. Reduce oven temperature to 350°F (180°C).
- Cut tortillas into 2- by 1⁄4-inch (5 by 0.5 cm) strips.
- In a clean large pot, heat 2 tsp (10 mL) oil over medium heat. Add half the tortilla strips, garlic and jalapeño; sauté for 3 minutes. Stir in cumin and coriander. Add broth and deglaze the pot, scraping up any brown bits stuck to the bottom. Add bay leaf and bring to a boil. Stir in puréed onion mixture and tomato paste; return to a boil. Reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in corn and cooked pinto beans; simmer for 10 minutes to blend the flavors. Discard bay leaf.
- Meanwhile, gently toss the remaining tortilla strips with the remaining oil and the salt. Spread on a baking sheet. Bake for about 10 minutes or until crisp.
- Ladle soup into bowls and garnish with baked tortilla strips, avocado and cheese.
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.