Tuesday, May 5, 2009

Double Corn Tortilla Soup



In addition to toasted tortilla strips traditionally used for topping, a corn tortilla is actually blended into the base and generous amounts of whole kernels are stirred in to give this soup a real corny kick. This version is vegetarian, but cooked cubed or shredded chicken can be added if you like. Also, two versions are listed below, the original recipe and then a non-pureed version if you don’t have a blender on hand.

Ingredients:

3 corn tortillas (*make sure to use one's without added gluten if you are on a gluten-free diet)
Two 14 ounce cans crushed tomatoes
Two 14 ounce cans chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
2 cups shredded carrots
1 cup corn (fresh, canned or thawed frozen)
½ cup chopped white or yellow onion
½ teaspoon crushed garlic (or 1 clove garlic chopped)
1 ½ teaspoons chili powder
½ teaspoon ground cumin
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
1/2 cup diced avocado (optional, to garnish)
light sour cream or non fat Greek yogurt (optional, to garnish)
1 tablespoon chopped cilantro (optional, to garnish)
1 lime cut in quarters (optional, to garnish)

Tortilla strips

Directions

Preheat oven to 350 degrees. Thinly slice two corn tortillas lengthwise into 1/4th inch thin strips and spray lightly with ICB or olive oil sprayer. Bake for about ten minutes or until crispy.

Soup

Directions:

Put the canned tomatoes, broth, chili powder, garlic and cumin in a medium sized pot on high heat and bring to a light boil. Meanwhile, put the corn, onion and carrots in a microwave steam bag (or pyrex dish filled with ½ inch of water) and heat a few minutes until tender- or you can sauté them in a small pan sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) on medium heat until tender, then set aside. Remove from the tomato broth mixture from heat, let cool a bit and add 1 shredded corn tortilla (preferably microwaved for 10 seconds first to soften). Carefully transfer the soup into a blender. If you have a smaller blender only add one fourth to half of the mixture at a time (you can put the other half in a large bowl until ready to blend). Blend on low speed for about a minute, until a smooth consistency is reached.

A note about blending hot liquids: In order to be safe, it is recommended when you blend hot liquids that you never fill the jar more than half full, that you put the lid on and then cover it with a dry towel and hold it down by hand. Or instead, cover with the top, but leave out the center plastic covering, place a kitchen towel on top which will allow air to escape more gently Also, use as slow a speed as possible. NEVER blend hot liquids fully covered and at high-initial speed...you're just inviting burns as the hot liquid quickly blends, heats up the air above it, and causes an explosion through the blender top

Put the blended mixture back in the saucepan and warm on low heat stirring frequently (to prevent the thick soup from spattering.) Toss in the veggies (cooked carrots, corn, onion mixture) and simmer for 5 minutes until uniformly heated. Serve sprinkled with tortilla strips. Garnish with avocado, chopped cilantro and a lime wedge (if desired). You can also serve with a spoonful of plain nonfat yogurt or Greek yogurt or light sour cream as well.

Makes about 7 cups, four servings

Serving size: 1 3/4 cup with ¼ of tortilla strips mixture Calories 210 Protein 6 g Carb 42 g Fiber 8 g Sugars 6.5 g Fat 3.g saturated fat 0 g Sodium 958 mg

Variations:

To reduce sodium content, use low sodium chicken broth and no salt added canned tomatoes
Also, if you don’t have a blender, try the non-blended version listed below:

Non- blended version

Ingredients

same as the regular version, listed above

Tortilla strips

Directions:

Preheat oven to 350 degrees. Thinly slice all three corn tortillas lengthwise into 1/4th inch thin strips and spray lightly with ICB or olive oil sprayer. Bake for about ten minutes or until crispy.(Since you will not be blending a corn tortilla into the base, you will just add extra toasted corn tortilla strips on top.)

Soup

Directions:

Put the corn, onion and carrots in a medium to large sized pot sprayed with ICB or olive oil sprayer (or 1 teaspoon olive oil) and sauté on medium heat until tender. Put the canned tomatoes, broth, chili powder, garlic and cumin in the pot and bring to a light boil. Reduce heat to low and simmer for 5 minutes, stirring occasionally. Serve sprinkled with tortilla strips. Garnish with avocado, chopped cilantro and a lime wedge (if desired). You can also serve with a spoonful of plain nonfat yogurt or Greek yogurt or light sour cream.

Serving size: 1 3/4 cup with ¼ of tortilla strips mixture Calories 210 Protein 6 g Carb 42 g Fiber 8 g Sugars 6 g Fat 3.4 saturated fat 0 g Sodium 958 mg

2 comments:

Mariana & Nick May 13, 2009 at 10:42 PM  

You can add a chipotle chile to get some kick out of it!!!
I prepare mine with tomatoes, garlic, onions and chipotle chile. Besides your garnishing add fresh or cotija cheese..... yummm
Mexican approved! ;)

Marie May 14, 2009 at 8:34 AM  

great suggestions, thanks!

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