• Tamar Rothenberg, MS, RD

Vegetable Taco Soup


We're still on a soup kick around here. A bowl of winter comfort can cook up in 20-30 minutes, while you're getting other important things done. Consider the Vegetable Taco Soup a deconstructed taco, warm and filling for all sizes of tummies.


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If you're ready to open your palate to different flavors, this soup has all of it. The spices and flavors of this soup are part of the Flavors of the African Diaspora recipes in my meal plans. Cumin and chili beat the winter cold, while black beans are a fine stand in for meat.


Vegetable Taco Soup has gut-healing fiber (12 grams!) in every serving. That's close to half of your day's fiber needs, all packaged in a satisfying bowl. This soup is topped with layers of flavors. Finish the soup with a sprinkle of lime juice, cilantro, avocado and hot sauce.


Vegetable Taco Soup

Vegetable Taco Soup Soup is budget friendly, and pantry friendly. A can of black beans is one of the least expensive proteins you can buy. For this soup, you probably have most of these ingredients on hand.


Feel free to sub basil or parsley for cilantro, for those of you with the pesky gene that makes cilantro taste soapy.


There's plenty of cancer-fighting compounds in this soup too. Fiber clears the body of excess hormones, and balances blood sugar. Beans contain resistant starch and plant nutrients called polyphenol compounds. These compounds promote gut bacteria that heal and strengthen the microbiome. A healthier environment in the body is better able to kick cancer's ass.


Let me know if you make it!


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VEGETABLE TACO SOUP


Prep Time 30 mins


Total Time 50-60 mins


Meal Type Lunch, Dinner


Servings 6


Vegetable Taco Soup

Ingredients

  • 1 Tbs olive oil

  • 1 onion, chopped

  • 3 cloves garlic, chopped

  • 2 red bell peppers, chopped (green or yellow work too)

  • 3 zucchini, chopped

  • 3 carrots, peeled and chopped

  • 2 Tbs ground cumin

  • 2 tsp chili powder

  • 1 (28 oz.) can crushed tomatoes

  • 3 cup vegetable broth

  • 1 (14.5 oz.) can black beans, rinsed and drained

  • salt, to taste

  • 1 lime, cut in wedges

  • 1/4 cup fresh cilantro, chopped

  • 1/2 avocado, diced

  • hot sauce

Directions

Prep

  1. Chop onion, garlic, peppers, zucchinis and carrots.

  2. Drain black beans.

  3. Chop cilantro and dice avocado.

Make

  1. Sauté onions and garlic gently in olive oil until soft and fragrant.

  2. Add peppers, zucchini, carrots, cumin and chili powder to pot and continue to sauté over low heat until vegetables have softened, about 5 minutes.

  3. Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for approximately 20-30 minutes.

  4. Stir in beans. Season with salt. Remove from heat and cover until ready to serve.

  5. Ladle soup into bowls and garnish with lime juice, cilantro, avocado and hot sauce.

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West Los Angeles

California, USA

nutritionnomnom@gmail.com

Tamar Rothenberg

Registered Dietitian Nutritionist

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Tel: 310 277 3579

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. There is no guarantee of specific results. Results can vary. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations regarding your symptoms or medical condition. | Copyright © 2020 by Tamar Rothenberg, Nutrition Nom Nom, All Rights Reserved.