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Mexican Soup

Your rating: None Average: 3.3 (28 votes)

Try this thick main-dish soup—full of chickpeas, tomatoes, lean ground beef and spices—with cornbread.


READER'S COMMENT:
"This soup is absolutely fabulous. I gave some to my Mom who also loved it and now I have to make it for her! I did use more garlic, but that is because I love garlic. "
Mexican Soup Recipe

Makes: 8 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 teaspoon canola oil
  • 8 ounces lean ground beef
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 16 medium tomatoes, chopped (8 cups)
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1 15-ounce can chickpeas, undrained
  • 3 medium carrots, sliced
  • 1 4-ounce can chopped green chiles
  • 1 cup corn, (1 ear)
  • Salt & freshly ground pepper, to taste
  • Hot pepper sauce, to taste (optional)
  • Chopped fresh cilantro, for garnish (optional)

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Preparation

  1. Heat oil in a large soup pot over medium-high heat. Add ground beef, onion and garlic and sauté until ground beef is just brown and the onion is tender, about 3 minutes. Drain fat. Add tomatoes, chili powder, oregano and cumin. Bring to a boil. Reduce heat to low, cover and simmer 45 minutes.
  2. Add chickpeas, carrots and chiles. Cover and simmer for 45 minutes. Add corn and simmer, covered, until corn is tender, about 15 minutes. Taste and add salt, pepper and hot pepper sauce, if using. Garnish with cilantro, if using.

Nutrition

Per serving: 192 calories; 5 g fat ( 1 g sat , 2 g mono ); 18 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 12 g protein; 7 g fiber; 295 mg sodium; 991 mg potassium.

Nutrition Bonus: Vitamin A (134% daily value), Vitamin C (80% dv), Potassium (28% dv), Folate (18% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 3 vegetable, 1/2 very lean meat


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Recipe Categories

Type of Dish
Soups/stews
Main dish, meat
Ethnic/Regional
Mexican
Southwest
Ease of Preparation
Easy
Total Time
More than 1 hour
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Servings
8 or more
Main Ingredient
Beans/Legumes
Preparation/ Technique
Braise/Stew
Saute
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Budget
Entertaining, casual
One dish meals
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