October 18, 2017
04.04.2017
Blog Entry #11
As a Texan living in Ontario, I often miss the “tastes of home.” An easy meal, with readily available ingredients, that satisfies in a pinch is: Tortilla Soup. This is a fiber packed meal, a meal with complete proteins, and can be prepared vegan/vegetarian/or with chicken, to your preference. I will provide my favourite crockpot recipe with variations to make it your own. Enjoy! (Makes 1 large crockpot of soup, aprox 16 1c servings for my home)
A Homesick Texan’s Healthy Tortilla Soup
Ingredients
Purchase organic when available
- 1 large can each, drained/ rinsed: Pinto beans, black beans, sliced black olives, mexi-corn, sliced mushrooms
- 1 can each, keep juice: Diced green chilies, diced tomatoes & peppers mix
- 2 cups prepared brown rice
- 1 each, diced: Red, yellow, green bell pepper & white onion
- 1 container low salt vegetarian broth + 1 container water
- 1 packet low salt taco spice (or home-prepared blend)
- OPTIONAL TOPPINGS: Oven baked tortilla strips, 0% greek yogurt, salsa, grated cheese, shredded chicken, diced avocado, hot sauce, salsa
To prepare
- “Dump” all ingredients into crock pot, cook on HIGH 3 hours
- Top with any or all optional toppings & serve
- ENJOY!
Macros per 1c serving, no toppings: 250c, 44C/3F/12P with8.7g fiber
