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Pinto Bean Tortilla Soup

Makes 8 servings

This hearty, warming soup is a delicious way to get some great soluble fiber from beans. It’s perfect for a cold Canadian winter weeknight supper. Make the soup on the weekend and reheat it to serve during the week.

Ingredients

1 1/2 cups dried pinto beans 375 mL
1  large onion, cut into 6 wedges 1 
5  plum (Roma) tomatoes, quartered 5 
4 tsp canola oil, divided 20 mL
4  5-inch (12.5 cm) corn tortillas, divided 4 
2  cloves garlic, minced 2 
1  jalapeño pepper, seeded and finely minced 1 
2 tsp ground cumin 10 mL
1 tsp ground coriander 5 mL
4 cups reduced-sodium chicken broth 1 L
1  bay leaf 1 
2 tbsp tomato paste 30 mL
1 cup frozen corn kernels 250 mL
pinch salt pinch
1/2 avocado, chopped 1/2
1/2 cup shredded Cheddar cheese 125 mL
Rimmed baking sheet
 
Food processor or blender

Instructions

Step 1
Place beans in a large bowl and add enough cold water to cover by at least 3 inches (7.5 cm). Cover and let soak overnight. Drain soaked beans and rinse well under cold water. Discard any shriveled beans or those that did not swell.

Step 2
Place beans in a large pot and add enough fresh cold water to cover by 3 inches (7.5 cm). Bring to a boil over high heat. Reduce heat and simmer for 30 to 35 minutes or until beans are tender. Drain and set aside.

Step 3
Meanwhile, preheat broiler. Place onion and tomatoes on baking sheet and brush with 1 tsp (5 mL) of the oil. Broil, turning every 5 minutes, for about 15 minutes or until charred. Transfer to food processor and process until smooth. Set aside. Reduce oven temperature to 350°F (180°C).

Step 4
Cut tortillas into 2- by 1/4-inch (5 by 0.5 cm) strips.

Step 5
In a clean large pot, heat 2 tsp (10 mL) oil over medium heat. Add half the tortilla strips, garlic and jalapeño; sauté for 3 minutes. Stir in cumin and coriander. Add broth and deglaze the pot, scraping up any brown bits stuck to the bottom. Add bay leaf and bring to a boil. Stir in puréed onion mixture and tomato paste; return to a boil. Reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in corn and cooked pinto beans; simmer for 10 minutes to blend the flavors.

Step 6
Meanwhile, gently toss the remaining tortilla strips with the remaining oil and the salt. Spread on a baking sheet. Bake for about 10 minutes or until crisp.

Step 7
Ladle soup into bowls and garnish with baked tortilla strips, avocado and cheese.

Tips

The tomatoes and onions can be broiled up to 1 day in advance. Let cool, cover and refrigerate until ready to use.
This soup gets the prize for having the most fiber per serving of all our soups! At 10 g dietary fiber per serving, it’s a great way to boost your fiber intake.
It’s impossible to tell the hotness of a jalapeño pepper by looking at it. One way to test for hotness is to place the
tip of your finger on a cut piece of jalapeño and touch your finger to your tongue. Be sure to wash your hand afterward, and don’t touch your eyes.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 256
12%
Fat / Lipides 7.6 g
Saturated / saturés 2.1 g
+ Trans / trans
Cholesterol / Cholestérol 7
16%
Sodium / Sodium 388 mg
12%
Carbohydrates / Glucides 37 g
44%
Fiber / Fibres 11 g
Sugars / Sucres 3.9 g
Protein Protéines 13 g
6%
Vitamin A / Vitamine A
17%
Vitamin C / Vitamine C
11%
Calcium / Calcium
20%
Iron / Fer
Very high in: Magnesium and folate
High in: Zinc, vitamin B6, thiamine and niacin
Source of: Vitamin A, vitamin C and riboflavin
Diabetes Food Choice Values:
11⁄2 Carbohydrates
1 Meat & Alternatives 
1 Fat
Variations
We made this soup with Jacob’s cattle beans, which are grown in Nova Scotia, and it worked equally well.
Increase the heat of this soup by adding hot pepper sauce to taste when adding the corn and beans. 
 
Contributor
Heather McColl, Dietitian, British Columbia
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc
 

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