Southwestern Tomato Pinto Bean Soup


pinto beans 

Ingredients:

  • 2 corn tortillas
  • 1 (4 1/2-ounce) can diced green chiles
  • 2 (15 1/2-ounce) cans pinto beans, rinsed
  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 3 cups vegetable broth or reduced-sodium chicken broth
  • 1 (14 1/2-ounce) can diced tomatoes, not drained
  • 1 teaspoon ground cumin
  • 1/3 cup reduced-fat sour cream for garnish
  • 2 tablespoons coarsely chopped fresh cilantro for garnish
  • 2 limes, cut into wedges, for garnish

Directions:

  1. Preheat oven to 425 degrees. Stack tortillas and cut crosswise into thirds, then rotate 90 degrees and cut into 1/4-inch wide strips, and scatter in a baking pan. Toast until browned and crisp, stirring once, about 10 minutes.
  2. Mash 1 cup of beans in a small bowl with a fork. Set mashed and whole beans aside.
  3. Heat oil in a soup pot or Dutch oven over medium heat, add onion and cook, stirring often, until softened, 3 to 4 minutes. Add garlic and cook, stirring until fragrant, 30 seconds to 1 minute. Add broth, tomatoes, cumin, green chiles, mashed and whole beans to the pot, bring just to a boil. Reduce heat to low and simmer, uncovered for 10 minutes.
  4. To serve, ladle soup into bowls and garnish each serving with a dollop of sour cream, a sprinkling of cilantro, toasted tortilla strips, and lime wedge.

Yield:

6 (1 cup) servings

Source:

Eating Well, The Magazine of Food and Health 


 
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Highlight Glossary Terms
  • Nutrition Tip

    Phytochemicals provide plants with natural protection against disease, sun damage, fungus, and bugs. Many of these naturally-occurring chemicals can also benefit humans by reducing disease risk and stimulating immunity.

    Common foods that contain these phytochemicals include fruits, vegetables, grains, legumes, and seeds; they are also found in a number of less frequently consumed foods such as licorice, soy, and green tea.

    The tomatoes and beans in this soup provide the phytochemicals you need to help reduce your cancer risk.


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