Tortilla Soup with Pinto Beans

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tortilla Soup with Pinto Beans
50 min.
6
328kcal

Suggestions


Welcome to a delightful culinary adventure with our Tortilla Soup with Pinto Beans! This vibrant and hearty dish is not only a feast for the eyes but also a nourishing option for those seeking a healthy meal. With a health score of 100, this vegetarian, vegan, gluten-free, and dairy-free recipe is perfect for anyone looking to indulge in a wholesome yet satisfying bowl of goodness.

Imagine the rich flavors of fire-roasted tomatoes mingling with the smoky essence of chipotle chili powder, all brought together by a savory vegetable broth. The addition of fresh greens like spinach, chard, or kale adds a burst of color and nutrients, making this soup a powerhouse of health benefits. Each spoonful is complemented by the creamy texture of ripe avocado and the satisfying crunch of homemade tortilla strips, creating a delightful contrast that will keep you coming back for more.

Ready in just 50 minutes and serving six, this Tortilla Soup is an ideal choice for lunch, dinner, or any gathering with friends and family. Whether you're a seasoned chef or a kitchen novice, this recipe is easy to follow and guarantees a delicious outcome. So, gather your ingredients and get ready to warm your soul with a bowl of this comforting and nutritious soup!

Ingredients

  • large avocado ripe cut into 1/4-inch cubes
  • 15 ounce tomatoes diced canned
  • cups vegetable stock 
  • large ancho chili pepper dried (or pasilla or ancho chiles)
  • 0.3 teaspoon chipotle chili powder to taste (or )
  •  corn tortillas 
  • cloves garlic peeled
  • cups kale packed chopped ()
  • large lime cut into 6 wedges
  • medium onion chopped
  • 0.5 teaspoon oregano 
  • cups pinto beans cooked
  • servings salt to taste
  • cups water 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • ladle
  • oven
  • knife
  • pot
  • blender

Directions

  1. Heat a large saucepan over medium heat. Spray lightly with olive oil (optional) and add onion and garlic and cook, stirring frequently, until beginning to brown, 4 to 6 minutes.
  2. Pour it all into the blender along with the chipotle powder and process until smooth. Return the pot to medium heat. When hot, add the puree and stir nearly constantly until thickened to the consistency of tomato paste, about 6 minutes. (Careful–watch for hot, bubbling “eruptions”!)
  3. Add broth, water, oregano (if using), and drained pinto beans. Bring to a boil, then adjust heat to maintain a simmer. Simmer for 30 minutes. While the soup is cooking, prepare the tortillas. Preheat oven to 375F.
  4. Cut each tortilla in half (can be done in a stack if you have a sharp knife). Then cut each half into 1/4-inch wide strips.
  5. Place the strips in a single layer on a baking sheet and sprinkle with salt, if desired.
  6. Bake for about 15 minutes, stirring every 5 minutes, until golden brown.
  7. Remove from oven and allow to cool uncovered until soup is ready.
  8. Add spinach (or chard or kale) to the soup and season with salt to taste, depending on the saltiness of the broth. Cook, stirring, until the greens are wilted, about 2 minutes for spinach, longer for chard or kale. Ladle the soup into 6 soup bowls. Divide avocado and tortilla chips among the bowls.
  9. Serve warm, with lime wedges.

Nutrition Facts

Calories328kcal
Protein14.81%
Fat19.39%
Carbs65.8%

Properties

Glycemic Index
47.5
Glycemic Load
10.45
Inflammation Score
-10
Nutrition Score
29.867826130079%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Hesperetin
4.8mg
Naringenin
0.38mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.22mg
Kaempferol
6.68mg
Myricetin
0.05mg
Quercetin
7.31mg

Nutrients percent of daily need

Calories:327.62kcal
16.38%
Fat:7.61g
11.7%
Saturated Fat:1.14g
7.15%
Carbohydrates:58.09g
19.36%
Net Carbohydrates:39.46g
14.35%
Sugar:12.05g
13.39%
Cholesterol:0mg
0%
Sodium:970.56mg
42.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.07g
26.14%
Vitamin A:6533.68IU
130.67%
Vitamin K:86.91µg
82.77%
Fiber:18.64g
74.55%
Folate:203.61µg
50.9%
Manganese:0.87mg
43.5%
Vitamin C:34.27mg
41.55%
Potassium:1140.76mg
32.59%
Vitamin B6:0.63mg
31.44%
Phosphorus:283.85mg
28.39%
Magnesium:104.04mg
26.01%
Vitamin B2:0.42mg
24.85%
Iron:4.47mg
24.82%
Copper:0.43mg
21.67%
Vitamin B1:0.29mg
19.27%
Vitamin E:2.79mg
18.57%
Vitamin B3:3.5mg
17.52%
Calcium:148.22mg
14.82%
Zinc:1.81mg
12.07%
Selenium:8.2µg
11.72%
Vitamin B5:0.99mg
9.95%