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Ингредиенты
- 2 Tbsp. oil sunflower
- 1 x red onion chopped
- 1/2 tsp grnd cumin
- 1/2 tsp grnd coriander
- 1/2 tsp paprika
- 2 x zucchini minced
- 1 c. corn
- Â Â (kernels or possibly cut baby corn)
- 14 ounce mixed cooked beans (or possibly 2 c.)
- 14 ounce crushed tomatoes
- 2 Tbsp. bottled chili and garlic sauce
- 2Â 1/2 c. vegetable stock
- Â Â salt and black pepper to taste
Инструкции
- 1. Heat oil in a large saucepan. Add in the onion and fry for a few min till soft. Add in the grnd cumin, coriander and paprika; cook for another minute, stirring. Add in the zucchini and corn and saute/fry for 1 to 2 min till combined.
- 2. Add in the beans, tomatoes, chili and garlic sauce, and stock and bring to a boil. Lower the heat and simmer for 6 to 8 min till slightly thickened. Season to taste and ladle into small bowls. Serve warm with choice of garnish.
- AS WRITTEN ABOVE:
- Yield: 8 c.
- NOTES : For an authentic Mexican flavor, either garnish the soup with spoonfuls of lowfat sour cream and a sprinkling of grated cheddar, or possibly pile tiny mounds of guacamole onto tortilla chips and serve them alongside or possibly float them on top. TESTED 2002-04: Because we made a relish of corn, peppers, onions, avocado, cilantro and lime, we omitted the corn in the soup. We halved the recipe. Added 1/4 to 1/3 c. minced frzn spinach; used stewed tomatoes and boosted the flavor with Western Spice Blend (see the recipe). The other change: we cooked pink beans from scratch with onion and carrot in the broth. Wonderful soup made even more special topped with the relish. Two-c. servings were large! Leftover reheated well.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 490g | |
| Recipe makes 4 servings | |
| Calories 132 | |
| Calories from Fat 66 | 50% |
| Total Fat 7.49g | 9% |
| Saturated Fat 0.81g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 721mg | 30% |
| Potassium 578mg | 17% |
| Total Carbs 15.6g | 4% |
| Dietary Fiber 3.5g | 12% |
| Sugars 8.17g | 5% |
| Protein 2.94g | 5% |
