Red Chili Vegetable Soup

Gluten Free
Health score
13%
Red Chili Vegetable Soup
45 min.
6
136kcal

Suggestions


Warm up your culinary experience with our delicious Red Chili Vegetable Soup, a delightful gluten-free dish that packs a flavorful punch! This satisfying soup takes just 45 minutes to prepare and serves six, making it an excellent choice for family gatherings or a cozy night in. With its vibrant colors and wholesome ingredients, it's not just a feast for the tastebuds, but also for the eyes!

The secret to this soup's rich flavor lies in the combination of ground New Mexico or California chilies and fragrant spices like cumin and oregano, which elevate the dish to new heights. The tender carrots, green beans, and hearty potatoes create a comforting base that is both nutritious and filling. Plus, the addition of crumbled cotija or feta cheese, a dollop of nonfat sour cream, and crispy corn tortilla strips give this dish an irresistible texture and taste that will keep you coming back for more.

Whether you're serving it as a starter, a light lunch, or an afternoon snack, this Red Chili Vegetable Soup is sure to impress! With a hearty 136 calories per serving, it's a guilt-free indulgence that caters to various meal occasions. Dive in and savor the vibrant flavors of this warm and comforting soup—your taste buds will thank you!

Ingredients

  • 0.5 pound carrots peeled
  • 1.5 tablespoons california chilies dried
  • servings corn tortilla strips crisp
  • 0.3 cup feta cheese crumbled
  • clove garlic minced pressed
  • 0.5 pound green beans ends trimmed
  • 0.5 teaspoon ground cumin 
  • 0.5 cup nonfat sour reduced-fat
  • 0.5 lb onion chopped
  • 0.5 teaspoon oregano dried
  • 0.5 pound thin-skinned potatoes scrubbed
  • servings salt and pepper 
  • 1.5 quarts vegetable broth 

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. In a 4- to 5-quart pan over medium-high heat, combine 1/4 cup broth, onion, and garlic. Cover and stir occasionally until onion is limp, 5 to 6 minutes.
  2. Add chili, cumin, and oregano; stir about 30 seconds.
  3. Add remaining broth, cover, and bring to boiling over high heat.
  4. Meanwhile, cut carrots diagonally into about 1/4-inch-thick slices.
  5. Cut potatoes into 1/2-inch cubes.
  6. Cut beans into 2-inch lengths.
  7. Add carrots and potatoes to pan; cover. When boiling, reduce heat to medium-low and simmer 10 minutes.
  8. Turn heat to high, uncover, add beans, and when boiling, reduce heat to medium-low. Simmer until vegetables are tender to bite, 5 to 7 minutes.
  9. Ladle into bowls.
  10. Add cheese, sour cream, tortilla strips, salt, and pepper to taste.

Nutrition Facts

Calories136kcal
Protein11.67%
Fat27.47%
Carbs60.86%

Properties

Glycemic Index
46.14
Glycemic Load
4.35
Inflammation Score
-10
Nutrition Score
13.057826051246%

Flavonoids

Luteolin
0.1mg
Isorhamnetin
1.89mg
Kaempferol
0.51mg
Myricetin
0.08mg
Quercetin
9.04mg

Nutrients percent of daily need

Calories:136.37kcal
6.82%
Fat:4.37g
6.72%
Saturated Fat:2.44g
15.25%
Carbohydrates:21.76g
7.25%
Net Carbohydrates:18.25g
6.63%
Sugar:7.38g
8.2%
Cholesterol:14.13mg
4.71%
Sodium:1292.03mg
56.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.17g
8.35%
Vitamin A:7221.64IU
144.43%
Vitamin K:24.32µg
23.16%
Vitamin C:18.62mg
22.57%
Vitamin B6:0.28mg
14.09%
Potassium:492.89mg
14.08%
Fiber:3.52g
14.08%
Manganese:0.27mg
13.49%
Calcium:112.81mg
11.28%
Vitamin B2:0.18mg
10.69%
Phosphorus:106.76mg
10.68%
Folate:39.71µg
9.93%
Vitamin B1:0.13mg
8.63%
Magnesium:31.63mg
7.91%
Vitamin B3:1.29mg
6.44%
Iron:1.15mg
6.37%
Copper:0.12mg
6.16%
Zinc:0.73mg
4.9%
Vitamin B5:0.43mg
4.33%
Selenium:2.59µg
3.7%
Vitamin B12:0.22µg
3.69%
Vitamin E:0.55mg
3.67%
Source:My Recipes