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South American Vegetable Soup

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Recipe

 

Yield

4 servings

Prep

25 min

Cook

30 min

Ready

55 min
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
½ teaspoon olive oil
light
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1 dash sesame oil
toasted
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½ each onions
peeled, roughly diced
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1 large garlic cloves
peeled, bashed and chopped
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1 teaspoon oregano
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¼ teaspoon allspice
ground
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½ teaspoon cumin
ground
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2 cups potatoes
thin skinned, such as yukon gold, peeled, roughly chopped
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4 cups vegetable stock
low sodium
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4 each tomatillos
fresh, husked, cut into eighths, or drained canned tomatillos
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14 ½ ounces tomatoes, canned
whole, no salt added , diced in juice
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1 cup black beans
canned, rinsed and drained
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½ cup corn
frozen
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pound chayotes
peeled, cored, roughly diced
*
6 ounces pattypan squash
sliced, roughly diced
*
½ teaspoon chipotle sauce
*
¼ teaspoon salt
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Garnish
2 tablespoons cilantro
chopped, fresh
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Ingredients

Amount Measure Ingredient Features
2.5 ml olive oil
light
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1 dash sesame oil
toasted
* Camera
0.5 each onions
peeled, roughly diced
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1 large garlic cloves
peeled, bashed and chopped
* Camera
5 ml oregano
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1.3 ml allspice
ground
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2.5 ml cumin
ground
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473 ml potatoes
thin skinned, such as yukon gold, peeled, roughly chopped
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946 ml vegetable stock
low sodium
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4 each tomatillos
fresh, husked, cut into eighths, or drained canned tomatillos
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419.1 ml/g tomatoes, canned
whole, no salt added , diced in juice
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237 ml black beans
canned, rinsed and drained
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118 ml corn
frozen
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302.4 g chayotes
peeled, cored, roughly diced
*
173.4 ml/g pattypan squash
sliced, roughly diced
*
2.5 ml chipotle sauce
*
1.3 ml salt
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Garnish
3E+1 ml cilantro
chopped, fresh
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Directions

Heat the oil in a large saucepan over medium high heat and fry the onion until it becomes translucent, about 2 minutes.

Toss in the garlic, oregano, allspice, cumin and potatoes and cook another 3 minutes, stirring so the garlic doesn't brown.

Pour a little of the stock into the pan to release the flavorful bits that might have stuck there.

Stir in the rest of the stock, the tomatillos and tomatoes.

Bring to boil, turn the heat down, and allow it to simmer briskly for 15 minutes, or until the potatoes are tender.

Add the beans, corn, cactus, squash, chipotle sauce, and salt. Bring back to a boil, turn down the heat, and simmer for 5 minutes.

Ladle into bowls and sprinkle cilantro on top.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 496g (17.5 oz)
Amount per Serving
Calories 14710% from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 314mg 13%
Total Carbohydrate 10g 10%
Dietary Fiber 7g 28%
Sugars g
Protein 13g
Vitamin A 5% Vitamin C 33%
Calcium 8% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
 

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