South American Vegetable Soup
Yield
4 servingsPrep
25 minCook
30 minReady
55 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ½ | teaspoon |
olive oil
light |
|
| 1 | dash |
sesame oil
toasted |
*
|
| ½ | each |
onions
peeled, roughly diced |
|
| 1 | large |
garlic cloves
peeled, bashed and chopped |
*
|
| 1 | teaspoon |
oregano
|
|
| ¼ | teaspoon |
allspice
ground |
|
| ½ | teaspoon |
cumin
ground |
|
| 2 | cups |
potatoes
thin skinned, such as yukon gold, peeled, roughly chopped |
|
| 4 | cups |
vegetable stock
low sodium |
|
| 4 | each |
tomatillos
fresh, husked, cut into eighths, or drained canned tomatillos |
|
| 14 ½ | ounces |
tomatoes, canned
whole, no salt added , diced in juice |
|
| 1 | cup |
black beans
canned, rinsed and drained |
|
| ½ | cup |
corn
frozen |
|
| ⅔ | pound |
chayotes
peeled, cored, roughly diced |
* |
| 6 | ounces |
pattypan squash
sliced, roughly diced |
* |
| ½ | teaspoon |
chipotle sauce
|
* |
| ¼ | teaspoon |
salt
|
|
| Garnish | |||
| 2 | tablespoons |
cilantro
chopped, fresh |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2.5 | ml |
olive oil
light |
|
| 1 | dash |
sesame oil
toasted |
*
|
| 0.5 | each |
onions
peeled, roughly diced |
|
| 1 | large |
garlic cloves
peeled, bashed and chopped |
*
|
| 5 | ml |
oregano
|
|
| 1.3 | ml |
allspice
ground |
|
| 2.5 | ml |
cumin
ground |
|
| 473 | ml |
potatoes
thin skinned, such as yukon gold, peeled, roughly chopped |
|
| 946 | ml |
vegetable stock
low sodium |
|
| 4 | each |
tomatillos
fresh, husked, cut into eighths, or drained canned tomatillos |
|
| 419.1 | ml/g |
tomatoes, canned
whole, no salt added , diced in juice |
|
| 237 | ml |
black beans
canned, rinsed and drained |
|
| 118 | ml |
corn
frozen |
|
| 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
|
|
| Garnish | |||
| 3E+1 | ml |
cilantro
chopped, fresh |
|
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.
