Soup, Stew and Chili: Warm Soup, Stew and Chili: Mexistrone Soup

A colorful spicy soup with a Southwestern flair.

Author: American Institute for Cancer Research
Date: November 21, 2007

Serves: 6 person(s)

Preparation Time: 10 mins
Cooking Time: 15 mins
Extra Time: 1 hrs (if pre-cooking dry beans)

Ingredients:

    1 Tbsp canola oil
    1 medium onion, diced
    1 carrot, sliced
    1 large garlic clove, finely chopped
    1 small zucchini, halved lengthwise and sliced
    1 cup free yellow corn (no salt added), frozen or canned, rinsed and drained
    1 cup cooked black beans, rinsed and drained
    1 cup cooked pinto beans, rinsed and drained
    1 can (14.5 oz) stewed tomatoes with jalapeños (reserve the liquid)
    2 tsp dried oregano
    1 tsp dried basil
    1 1/2 cup spicy tomato juice
    1 freshly ground black pepper, to taste
    1 cup corn chips, lightly crushed, for garnish (optional)

Directions:

    Heat the oil in a medium Dutch oven over medium-high heat. Sauté onion and carrot for 3 minutes. Add garlic and squash. Cook, stirring, 2 minutes.

    Add corn, black and pinto beans, stewed tomatoes with their liquid, oregano and basil. Pour in juice, and 1/2 cup water. Bring mixture to a boil and simmer 5 minutes. Season to taste with pepper and garnish with corn chips, if using.

    Soup can be made ahead and refrigerated for up to 2 days.

Variations:

    *As a substitute for stewed tomatoes with jalapeños, sauté a finely chopped fresh jalapeño pepper in with the other vegetable ingredients.

    Note: Nutrition information includes the corn chips.

Nutritional Information
(Per Serving)

Calories:167 cals
Kilojoules:699 kJ
Fat:3.0 g
Carbohydrates:29.0 g
Protein:7.0 g
Cholesterol:0.0 mg
Sodium:610 mg
Saturated Fat:0.4 g
Fiber:8.0 g
Calcium:61.0 mg
Total Sugars:9.0 g

Copyright © 1996-2014 CalorieKing Wellness Solutions, Inc.