Mexican Soup

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

8 servings

Active Time: 30 minutes

Total Time: 2 1/2 hours

Nutrition Profile

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)

Preparation

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.
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; 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).

1 Carbohydrate Serving

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