Tortilla Soup with Black Turtle Beans

Tortilla Soup with Black Turtle Beans

Health Rating
Prep Cook Ready in Servings
5 min 20 min 25 min 4
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Ingredients


1/4 tsp Black pepper
1 can (15oz) Black beans, canned (rinsed and drained)
1 tbsp Canola oil
2 tsp Chili powder
2 tbsp Cilantro (coriander) (fresh, minced)
2 clove(s) Garlic (minced)
2 cup Tomatoes, canned, stewed (drained and chopped)
1/4 tsp Salt
1 large tortilla(s) Whole wheat tortilla
1 medium Yellow onion (chopped)
1 medium Zucchini (diced)

Instructions


In large saucepan, heat oil over medium heat; sauté onion, garlic, zucchini, chili powder, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.

Add 3 cups of hot water, tomatoes and beans; bring to boil. Reduce heat, cover and simmer for 15 minutes.

Meanwhile, cut tortilla into thin strips. In large skillet, toast tortilla strips over medium-low heat, stirring often, until crisp and golden, about 8 minutes.

Ladle soup into bowls. Garnish with tortilla strips and coriander.

Nutrition Facts

Per Portion

Calories 255
Calories from fat 57
Calories from saturated fat 12.1
Total Fat 6.3 g
Saturated Fat 1.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 2.9 g
Cholesterol 0 mg
Sodium 960 mg
Potassium 850 mg
Total Carbohydrate 39 g
Dietary Fiber 11.9 g
Sugars 7.1 g
Protein 10.5 g

Dietary servings

Per Portion


Grain 0.5
Meat Alternative 0.6
Vegetables 2.9

Energy sources


Pygal 61% 462.160126037 225.818439118 22% 293.324874314 208.69251939 16% 336.738789712 118.655188884 61% 22% 16% Carbohydrates Fat Protein
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