Tortilla Soup

We LOVE tortilla soup! It is so easy to make and is perfect for every season. This soup is also perfect for leftovers and can last up to 4 days in the fridge. This tortilla soup is filled with deliciousness: tomatoes, black beans, corn, onion, lime, mexican spices and baked tortilla chips.

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Preparation

1

Prepare the vegetables & tortillas: Preheat the oven to 375F for the corn tortilla strips. Wash and dry the vegetables. Cut the bell pepper and onion in 1 cm dices. Cut the corn tortilla into uniform strips of about 1cm by 5cm.

2

Cook the soup and bake the tortilla: In a pot on medium high heat, heat oil (1/2 tsp, 1 tsp, 1 1/2 tsp). Add the diced onion and bell pepper. Cook for 5 minutes. Add the mexican spice, diced tomato & tomato paste, black bean & corn, salt (1/2 tsp, 1 tsp, 1 1/2 tsp), pepper (1 pinch, 1/8 tsp, 1/4 tsp) and water (1 cup, 2 cups, 3 cups). Combine and bring to a boil and let simmer for 15 minutes. Check consistency and add water as required for desired consistency.

On a lined baking sheet, evenly spread the corn tortilla strips in 1 layer. Bake for 5 to 7 minutes.

3

Prepare the garnish, assemble and serve: Cut the lime in wedges. Add half the corn tortilla strips to the soup and stir. Serve the soup in individual bowls and garnish with baked corn chips and a lime wedge.

Ingredients

Included

2 Portions

4 Portions

6 Portions

Bell pepper

Onion

1 small

1 medium

2 small

Mexican spice

1 tsp

2 tsp

3 tsp

Diced tomatoes & tomato paste

3/4 cup

1 1/2 cup

2 1/4 cup

Black bean & corn

200 gr

400 gr

600 gr

Corn tortilla

lime

oil

1/2 tsp

1 tsp

1 1/2 tsp

salt

1/2 tsp

1 tsp

1 1/2 tsp

pepper

1 pinch

1/4 tsp

1/2 tsp

water

1 cup

2 cup

3 cup

Health Fact

Regina Naturopathic

Dr. Craig Herrington, Nathuropath

BLACK BEANS
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!

Cooking with Kids

Beyond Baby Nutrition

Lacey Engel, Registered Dietician

Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with sour cream or avocado.

Making this recipe with kids?
Ask the child to help by completing step 2 and 3.

Add the spices and other ingredients to the pot.
Garnish the soup with tortilla strips and lime.

Wine Pairings

BERINGER MAIN & VINE CABERNET SAUVIGNON
A strong vanilla flavour with blackberry on the finish. Soft, smooth tannins.
Region: California, USA
Alcohol: 13%
Price (SLGA): $12.78

TRADITIONAL BEE – PRAIRIE BEE
Mead – the world’s oldest fermented beverage – comes to you now in it’s purest form. Traditional Bee is a delicate, off-dry wine; created by the transformation of premium honey into a subtle, light-bodied mead. Polished and engaging, this ancient libation is ready to be rediscovered by our modern palate.
Region: Moose Jaw, Saskatchewan
Alcohol: 12.5%
Price (SLGA): $21.50