Veggie Enchilada Soup

Nutrient dense
Photo by Trudy S.
Adapted from drfuhrman.com

PREP TIME

30

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

PREP TIME

30

minutes

TOTAL TIME

--

minutes

SERVINGS

--

servings

Adapted from drfuhrman.com

Ingredients

  • 8

    cups low sodium or no-salt-added vegetable broth

  • 3

    cups cooked black beans or 2 (15 ounce) cans low sodium or no-salt-added black beans, drained

  • 7

    ounces low sodium green chillis

  • 6

    ounces tomato paste (see note)

  • 1 1/2

    cups chopped tomatoes

  • 1 1/2

    cups finely chopped carrots

  • 1 1/2

    cups finely chopped celery

  • 16

    ounces chopped mushrooms (any variety)

  • 2

    cups chopped cauliflower, fresh or frozen

  • 1 1/2

    cups frozen corn

  • 5

    cloves garlic, minced

  • 1

    medium zucchini, chopped

  • 1

    onion, chopped

  • 1

    tablespoon chili powder

  • 1

    tablespoon garlic powder

  • 3

    tablespoons cumin

  • 1/8

    teaspoon cayenne pepper (or to taste)

  • 5

    corn tortillas

  • 1

    ripe avocado, chopped

  • 1/4

    cup chopped cilantro

Directions

Add all ingredients to a large soup pot. Bring to a boil, cook on medium for 45 minutes or until vegetables are tender. Add more water or broth as needed for desired consistency. Toast or bake corn tortillas until very lightly browned and crispy. Garnish soup with chopped avocado, cilantro and your baked tortilla chips Makes a lot, so plenty to store in refrigerator and/or freezer. Note: To avoid expose to BPA, choose tomato paste packaged in glass jars. Per Serving: CALORIES 250; PROTEIN 15g; CARBOHYDRATES 41g; TOTAL FAT 5.6g; SATURATED FAT 1g; SODIUM 330mg; FIBER 11.7g; BETA-CAROTENE 2069ug; VITAMIN C 35mg; CALCIUM 100mg; IRON 3.4mg; FOLATE 156ug; MAGNESIUM 86mg; ZINC 1.8mg; SELENIUM 7.7ug

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