This soup has both corn and spelt for a stick-to-your- ribs meal that will transport you to Mexico at the first spoonful.
Tip: Use up remains of a whole wheat or gluten-free spaghetti package in place of orzo by lightly crushing to break up long pieces into bite-sized morsels.
Tortilla Soup with Spelt Orzo, Corn, and Black Beans
Ingredients
- 2 Tbsp (30 mL) avocado oil or extra-virgin olive oil
- 3 - 6 in (15 cm) gluten-free organic corn tortillas, cut into thin strips
- 1 onion, diced
- 2 red or orange bell peppers, seeded and diced
- 2 garlic cloves, minced
- 1 Tbsp (15 mL) chipotle chili powder or regular chili powder
- 2 tsp (10 mL) ground cumin
- 4 cups (1 L) low-sodium vegetable or chicken broth
- 1 - 28 oz (796 mL) can no salt-added crushed tomatoes
- 1/2 cup (125 mL) spelt orzo
- 2 cups (500 mL) cooked black beans, drained and rinsed if using canned
- 2 cups (500 mL) frozen corn kernels, defrosted
- 1/2 cup (125 mL) chopped fresh cilantro
- 1 avocado, diced
- 1 lime, cut into wedges
Nutrition
Per serving:
- calories447
- protein15g
- fat14g
- saturated fat2g
- trans fat0g
- carbohydrates73g
- sugars6g
- fibre18g
- sodium340mg
Directions
01
In large pot, heat oil over medium-high heat. Add half the tortilla strips and sauteu0301 until they begin to lightly brown, about 1 to 2 minutes. Transfer to plate using slotted spoon. Repeat with remaining half of tortilla strips.
02
In same large pot over medium heat, add onion, bell peppers, garlic, chili powder, and cumin. Sauteu0301 for 5 to 10 minutes, or until vegetables begin to soften, adding a splash of water if pot begins to dry out. Stir in broth, tomatoes, and orzo and bring to a boil. Reduce to a simmer and cover. Cook, stirring often, for 10 minutes, or until orzo is cooked through. Stir in black beans and corn; cook until heated through, about 3 to 5 minutes. Ladle into bowls and garnish with reserved tortilla strips, cilantro, and avocado. Serve hot with lime wedges on the side.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Turkey Enchilada Stuffed Poblano Peppers
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
Crab Cap Salad
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Curried Lentil Stuffed Squash
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
Kartoffelknödel Potato Dumplings Stuffed with Toasted Bread and Spinach
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.