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Fiesta Fit Soup

rsz_fiesta_fit_soup_photoImagine a soup that is fast, easy, gives new meaning to the word “delicious” and contains food ingredients that are linked to a lower risk of belly fat, such as whole grains, beans, healthy fats, peppers and flavonoid-rich fruits and vegetables.  Does it get any better?  I don’t think so.  I hope you love this soup as much as I do!

Serves 8

Ingredients:

2 tsp (10 mL)                      extra virgin olive oil

1                                      small red onion, chopped

1                                      red pepper, chopped

1/4 cup (50 mL)                  dried cranberries

4                                      cloves garlic, minced

1 tbsp (15 mL)                    chili powder

1 tsp (5 mL)                       ground cumin

3/4 tsp (4 mL)                    each salt and pepper

8 cups (2 L)                        low sodium vegetable broth

1 can (14 oz/398 mL)           diced tomatoes (no salt added)

2 cans (14 oz/398 mL each)  black beans (no salt added), drained and rinsed

2 cups (500 mL)                  whole grain pasta (such as, Catelli Healthy Harvest Whole Grain Bows)

1 cup (250 mL)                   corn kernels, thawed

4 cups (1 L)                        lightly packed baby spinach

2                                      jalapeno peppers, seeded and chopped

1                                      lime, zested and juiced (approx.)

Chopped fresh coriander (optional)

Directions:

  1. Heat the olive oil in a large pot over medium-high heat. Add the onion and red pepper.  Sauté for 2 to 3 minutes or until softened.
  2. Add the cranberries, garlic, chili powder, cumin, salt and pepper.  Cook, stirring, for 1 minute. Stir in 6 cups (1.5 L) broth and the tomatoes; bring to a boil.
  3. Stir in the beans, pasta and corn. Boil gently, partially covered and stirring occasionally, for 12 minutes or until pasta is tender.
  4. Stir in the remaining broth, the spinach, jalapeno peppers, lime zest and juice; remove from the heat. (Add extra broth and lime juice to adjust consistency and acidity to taste if desired). Garnish with fresh coriander (if using).

Please note:  Leftover soup is great to pack for lunch at the office the next day.  For those who love spicy foods, increase the number of jalapeno peppers or stir in the seeds as well.

Per serving (about 1 1/3 cups/325 mL): 234 calories, 2 g fat, 0 g saturated fat, 43 g carbohydrates, 10 g sugars, 10 g fibre, 10 g protein, 396 mg sodium.

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Liz

6 Responses to "Fiesta Fit Soup"

  1. Reply Patti Pokorchak Posted on January 3, 2013 at 2:36 pm | Permalink

    Sounds like a really delicious soup – can I add in cabbage to it? Carrots/celery?

    • Reply Liz Pearson Posted on January 3, 2013 at 9:09 pm | Permalink

      It is so delicious! I really love it. I think you can probably try adding just about anything you want, but just know it is pretty perfect exactly as it is! Let me know how it works out if you make it!

  2. Reply Patti Pokorchak Posted on January 8, 2013 at 2:40 pm | Permalink

    Thanks Liz,

    I am incapable of following a recipe without modifying it somehow, just so you know, it’s not you. I’ll give this a try soon, tis the season for soup!

  3. Reply Julie Mix Posted on April 6, 2013 at 10:46 pm | Permalink

    It is absolutely delicious.
    Looking forward t make it tomorrow. My second time.

  4. Reply Sherri Osborne Posted on November 1, 2013 at 10:02 pm | Permalink

    My co worker made this delicious soup for a work lunch and I made it last night for after a football game in November. Loved the soup!

    • Reply Liz Pearson Posted on November 4, 2013 at 4:01 pm | Permalink

      Awesome! I am glad you loved it. I love it too!

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