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South American Vegetable Soup

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Submitted by masmiles

YIELD

4 servings

PREP

25 min

COOK

30 min

READY

55 min

Ingredients

½ 2.5
TEASPOON ML OLIVE OIL
light
1 1
DASH DASH SESAME OIL
toasted *
½ 0.5
EACH EACH ONIONS
peeled, roughly diced
1 1
LARGE LARGE GARLIC CLOVES
peeled, bashed and chopped *
1 5
TEASPOON ML OREGANO
¼ 1.3
TEASPOON ML ALLSPICE
ground
½ 2.5
TEASPOON ML CUMIN
ground
2 473
CUPS ML POTATOES
thin skinned, such as yukon gold, peeled, roughly chopped
4 946
CUPS ML VEGETABLE STOCK
low sodium
4 4
EACH EACH TOMATILLOS
fresh, husked, cut into eighths, or drained canned tomatillos
14 ½ 419.1
OUNCES ML/G TOMATOES, CANNED
whole, no salt added , diced in juice
1 237
CUP ML BLACK BEANS
canned, rinsed and drained
½ 118
CUP ML CORN
frozen
302.4
POUND G CHAYOTES
peeled, cored, roughly diced *
6 173.4
OUNCES ML/G PATTYPAN SQUASH
sliced, roughly diced *
½ 2.5
TEASPOON ML CHIPOTLE SAUCE *
¼ 1.3
TEASPOON ML SALT
Garnish
2 3E+1
TABLESPOONS 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 496g (17.5 oz)
Amount per Serving
Calories 147 10% 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?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

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