Tortilla Soup with Black Turtle Beans

11 25 231
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Tortilla Soup with Black Turtle Beans
Health Highlights

Ingredients


1 dash 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 dash 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 231
Calories from fat 56
Calories from saturated fat 12.0
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
Sodium 985 mg
Potassium 941 mg
Total Carbohydrate 38 g
Dietary Fiber 11.9 g
Sugars 7.6 g
Protein 11.1 g

Dietary servings

Per Portion


Grain 0.5
Meat Alternative 0.6
Vegetables 2.9

Energy sources


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