Recipes

Tex Mex Soup

Course/Meal: 
Main Ingredient: 
Prep Time: 
10 minutes
Cooking Time: 
15 minutes
Makes: 
8 servings

This chunky and hearty soup helps fill your tummy on cold evenings and can be made quickly for a weeknight meal.

Ingredients: 
  • 1 tsp (5 mL) canola oil
  • 8 oz (250 g) extra lean ground beef
  • 1 small red onion, finely chopped
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) chili powder
  • ½ tsp (2 mL) each paprika and ground cumin
  • 2 cups (500  mL) sodium reduced chicken broth
  • 2 cups (500 mL) water
  • 1 can (19 oz/540 mL) small cut stewed tomatoes
  • 1 each red and green bell pepper, diced
  • 1 can (19 oz/540 mL) no salt added red kidney beans, drained and rinsed
  • 2 tbsp (25 mL) chopped fresh cilantro
  • 2 tbsp (25 mL) lime juice

 

Directions: 

1.In a soup pot, heat oil over medium heat and cook beef, onion, garlic, chili powder, paprika and cumin for about 5 minutes or until softened and browned.

2.Add broth, water, tomatoes, red and green peppers and bring to boil. Reduce heat to a gentle boil and add beans. Cook stirring, for about 10 minutes for flavours to develop. Stir in cilantro and lime juice.

Nutrition Facts per serving:

Calories: 
140
Fat: 
3 g
Saturated: 
1 g
Cholesterol: 
15 mg
Sodium: 
327 mg
Potassium: 
534 mg
Carbohydrates: 
18 g
Fibre: 
5 g
Protein: 
11 g