South-of-the-Border Tortilla Soup
Author: 
Recipe type: Soup
Serves: 6
 
This recipe is adapted from No Whine with Dinner: 150 Healthy, Kid-Tested Recipes From the Meal Makeover Moms. It calls for making your own corn tortilla chips. But you could certainly use your favorite store-bought chips instead. I love this recipe because it's perfect for cozy family dinners and entertaining. You can make it vegetarian by using vegetable broth and opting out of the optional chicken topping.
Ingredients
  • 2 tablespoons expeller pressed canola oil, divided
  • 1 small onion, cut into ¼-inch dice (about 1 cup)
  • 2 large cloves garlic, minced
  • ¾ teaspoon ground cumin
  • ½ teaspoon chili powder
  • One 32-ounce carton all-natural chicken or vegetable broth (4 cups)
  • One 15-ounce can fire roasted petite diced tomatoes (or tomato sauce), pureed as desired
  • One 15-ounce can black beans, drained and rinsed
  • 1 cup frozen corn kernels, thawed
  • Ten 6-inch corn tortillas, sliced in half and then sliced into ¼-inch-wide strips
  • 1 tablespoon cornstarch
  • 1 tablespoon cold water
  • Optional toppings: Shredded reduced-fat Monterey Jack or Mexican blend cheese, diced avocado, diced roasted chicken, chopped fresh cilantro, reduced-fat sour cream, lime wedges
Instructions
  1. Heat 1 tablespoon of the oil in a large Dutch oven or saucepan over medium heat. Add the onion and cook, stirring frequently, until softened, about 7 minutes. Add the garlic, cumin, and chili powder and cook an additional 1 minute.
  2. Stir in the broth, tomatoes, black beans, and corn. Cover, raise the heat to high, and bring to a boil. Reduce the heat and simmer, uncovered, until the flavors meld, about 10 minutes.
  3. Meanwhile, heat the oven to 400°F. Place the corn tortilla strips in a large bowl and toss with the remaining 1 tablespoon oil until well coated. Place on a baking sheet and cook until golden and crispy, stirring halfway through to ensure even cooking, 10 to 15 minutes.
  4. To add more body to the soup, whisk together the cornstarch and water in a small bowl (this is called a slurry). Bring the soup back up to a boil, stir in the slurry, and cook, stirring constantly, until the mixture thickens slightly, about 3 minutes.
  5. Serve in individual bowls, top with the tortilla chips and the optional toppings as desired.
Notes
Each serving has 10% vitamin A, 10% vitamin C, and 10% iron.
Nutrition Information
Serving size: 1 generous cup Calories: 210 Fat: 6g Saturated fat: 0g Carbohydrates: 35g Sodium: 630mg Fiber: 6g Protein: 7g
Recipe by Lizs Healthy Table at https://liz.afones.com/2013/02/21/south-of-the-border-tortilla-soup/