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Zesty Mexican Soup

This spicy vegetable soup is full of flavor, and easy to prepare. Using our Healthy Sauté method of cooking makes this recipe healthier without heated oils or compromising taste. It is a great way to get many vegetables into one meal and will keep for a few days. It actually gets better with time, so feel free to make a big batch to have around. It is a perfect quick meal on a cold day.

Zesty Mexican Soup Prep and Cook Time: 40 minutes

Ingredients:
1 medium onion minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups + 1 TBS chicken, or vegetable broth
1 small to medium green bell pepper diced, 1/4 inch pieces
1 small zucchini diced, 1/4 inch pieces
1 cup finely chopped collard greens
1 15oz can diced tomatoes
1 15oz can rinsed black beans
1 cup frozen yellow corn
1 4oz can diced green chili
1 tsp dried oregano
1 tsp cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
salt and pepper to taste

Directions:


  1. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.
  2. Add red chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.
  3. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) Add chopped cilantro, salt and pepper.

    Serves 6

    Serving Suggestions
    Serve with

Healthy Cooking Tips: For the best flavor it’s important to chop the collard greens very fine. In doing so, their flavors blend better with the other ingredients and are easier to eat. If they are too big, they may taste too bitter.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Zesty Mexican Soup
1.00 serving
203.21 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 37.74 mg 62.9 5.6 very good
vitamin A 2193.46 IU 43.9 3.9 very good
manganese 0.71 mg 35.5 3.1 good
dietary fiber 7.96 g 31.8 2.8 good
iron 4.98 mg 27.7 2.5 good
magnesium 106.36 mg 26.6 2.4 good
phosphorus 235.06 mg 23.5 2.1 good
tryptophan 0.07 g 21.9 1.9 good
sodium 479.00 mg 20.0 1.8 good
protein 9.62 g 19.2 1.7 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Zesty Mexican Soup

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For education only, consult a healthcare practitioner for any health problems.

 

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