Mexicana Soup

Difficulty | Serves 10 | Book 3

Mexicana Soup

1 teaspoon crushed garlic (in jar)
½ cup red capsicum diced
½ cup green capsicum diced
1 cup onion diced
1 cup celery sliced
1½ cups potato diced
cooking spray
1 sachet reduced-salt taco seasoning (Old El Paso™)
2 teaspoons salt-reduced vegetable stock powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 x 420g can Mexican chilli beans
2 x 420g cans 4 bean mix (drained and rinsed)
1 x 425g can no-added-salt crushed tomatoes
10 cups water

Per serve
FatTotal1.1g
Saturated0.1g
Fibre7.7g
Protein7.7g
Carbs22.6g
Sugar5.5g
Sodium615mg
Kilojoules541 (cals 129)
GI RatingLow

Method

  1. Sauté garlic, capsicum, onion, celery and potato in a boiler that has been coated with cooking spray for 2 minutes.
  2. Add taco seasoning, stock powder, cumin and coriander and mix with ingredients for 1 minute.
  3. Add all other remaining ingredients. Simmer for 60 minutes uncovered.
  4. Use a potato masher to break up ingredients in the pot until a thick texture is achieved.Suitable to be frozen.

Dietitian's tip

The Australian Dietary Guidelines recommend 5 serves of vegetables a day. This soup will help you reach that.

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