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Tortilla Soup with Spelt Orzo, Corn, and Black Beans

Serves 5.


    Tortilla Soup with Spelt, Orzo, Corn, and Black Beans

    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


    • 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


    Per serving:

    • calories447
    • protein15g
    • fat14g
      • saturated fat2g
      • trans fat0g
    • carbohydrates73g
      • sugars6g
      • fibre18g
    • sodium340mg



    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.


    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.



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