Tarascan Soup

Vegetarian
Gluten Free
Health score
19%
Tarascan Soup
45 min.
8
262kcal

Suggestions


Welcome to the delightful world of Tarascan Soup, a vibrant and hearty dish that is perfect for any meal of the day! This vegetarian and gluten-free recipe is not only easy to prepare but also packed with flavor and nutrition, making it an ideal choice for those seeking a wholesome yet satisfying option. With a preparation time of just 45 minutes, you can whip up a delicious pot of this soup that serves up to 8 people, making it perfect for family gatherings or cozy dinners with friends.

Imagine the rich aroma of sautéed onions and garlic filling your kitchen as you create this comforting dish. The combination of pinto beans and diced tomatoes provides a robust base, while the addition of chili powder and ground cumin adds a delightful kick that will tantalize your taste buds. Topped with shredded reduced-fat Monterey Jack cheese and crispy baked tortilla chips, this soup is a feast for both the eyes and the palate.

Not only is Tarascan Soup a treat for your taste buds, but it also boasts a caloric breakdown that is balanced and nutritious, with 18.08% protein, 26.41% fat, and 55.51% carbohydrates. Whether you're looking for a light lunch, a main course, or a comforting dinner option, this soup is sure to impress. So grab your ingredients and get ready to enjoy a bowl of warmth and flavor that will leave you feeling satisfied and nourished!

Ingredients

  • cup baked tortilla chips crushed
  • 30 ounce pinto beans undrained canned
  • 28 ounce canned tomatoes diced undrained canned
  • teaspoons chili powder 
  • 16 ounce less-sodium chicken broth fat-free canned
  • large garlic cloves minced
  • teaspoon ground cumin 
  • 0.5 teaspoon hot sauce 
  • ounces monterrey jack cheese shredded reduced-fat
  • tablespoon olive oil 
  • cup onion chopped
  • 0.3 teaspoon salt 

Equipment

  • food processor
  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add onion and garlic; saut 3 minutes. Stir in tomatoes; cook 5 minutes.
  3. Place beans in a blender or food processor; process until smooth.
  4. Add beans, chili powder, cumin, hot sauce, salt, and broth to pan; bring to a boil. Reduce heat to medium-low; cook 18 minutes.
  5. Serve with cheese and chips.

Nutrition Facts

Calories262kcal
Protein18.08%
Fat26.41%
Carbs55.51%

Properties

Glycemic Index
21.5
Glycemic Load
7.68
Inflammation Score
-7
Nutrition Score
14.393913033216%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
4.09mg

Nutrients percent of daily need

Calories:261.8kcal
13.09%
Fat:7.99g
12.29%
Saturated Fat:3.26g
20.38%
Carbohydrates:37.78g
12.59%
Net Carbohydrates:29.67g
10.79%
Sugar:6.61g
7.34%
Cholesterol:12.62mg
4.21%
Sodium:882.06mg
38.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.31g
24.61%
Fiber:8.11g
32.44%
Manganese:0.6mg
29.77%
Phosphorus:255.31mg
25.53%
Calcium:225.94mg
22.59%
Copper:0.4mg
20.23%
Potassium:701.56mg
20.04%
Iron:3.6mg
19.98%
Magnesium:77.31mg
19.33%
Vitamin B6:0.33mg
16.35%
Vitamin E:2.45mg
16.34%
Vitamin C:12.06mg
14.62%
Vitamin B1:0.18mg
12.17%
Folate:47.86µg
11.96%
Vitamin B2:0.19mg
11.11%
Zinc:1.55mg
10.34%
Vitamin B3:1.99mg
9.96%
Vitamin A:489.65IU
9.79%
Selenium:6.58µg
9.4%
Vitamin K:9.58µg
9.13%
Vitamin B5:0.56mg
5.56%
Vitamin B12:0.23µg
3.85%
Source:My Recipes