Tex-Mex Tomato-SoupTex-Mex Tomato-Soup Tomatoes are a top source of lycopene, a heart-protective antioxidant. Studies show that women with high levels of the antioxidant have a 34% reduced risk of cardiovascular disease, compared with women with lower levels. Those who got plenty of lycopene were also more likely to have higher blood levels of other beneficial carotenoids such as lutein and beta-carotene. Serves: 6 Prep: 20 min. Cook: 50 min. Total: 1 hr 10 min. Ingredients: 2 carrots, chopped (about 1 c.) celery stalks, chopped (about 1 c.) 1 red bell pepper, chopped (about 3/4 c.) 1 Tbs. olive oil 1 med. onion, chopped (about 1 c.) 1/4 tsp. sea salt 1 lg. can (28 oz.) no-salt-added diced tomatoes 2 c. water 1 can (15 oz.) no-salt-added black beans, rinsed and drained 1/2 c. cilantro leaves, chopped 2 Tbs. chipotle chili pepper sauce (we used Tabasco brand) 1 Freshly squeezed juice of 1 s. lime 3 corn tortillas (6" diameter), sliced into 1/4" strips 6 Tbs. fat-free sour cream (optional)
Preparation; 1. Place carrots, celery, and red bell pepper in small microwaveable bowl. Add 1/4 c. water, cover top of bowl loosely with plastic wrap, and microwave on high 5 minutes or until vegetables are just tender. 2. Heat oil in stockpot over medium heat. Add onion and saute until translucent, about 5 minutes. Add steamed vegetables and season with salt. Saute an additional 5 minutes or until vegetables are slightly caramelized. 3. Add tomatoes (with juice) and water. (Depending on the brand of tomatoes, you may need to add more water.) Add beans, cilantro, and chipotle sauce. Stir to blend, bring to a simmer, reduce heat to low, and cook 25 to 30 minutes. Add lime juice and top each serving with tortilla strips and a tablespoon of sour cream (if using) right before serving. Recipe Notes: Thanks to the beans and veggies, this tomato-soup satisfies more than 20 percent of your daily fiber needs. Nutrition: per serving
Calories 205.1 Fat 3.7 g. Sat. Fat 0.5 g. Cholesterol 1.4 mg. Sodium 236.4 mg. Carboydrates 34 g. Total Sugars 8.2 g. Dietary Fiber 7.5 g. Protein 8 g.
Newsletter
*** Our Featured Sponsors ***
Antler Velvet Max
Weight Loss
Burn More Fat - Regardless of Your Current Fitness Program
~ Because You're Worth It! ~
|
