Making soup at home allows you to cut sodium per serving in half when compared to some canned soups. By using broth or stock with fresh vegetables, you can keep your meal low in calories and fat, but full of fiber and plant nutrients. This recipe uses a base of blended roasted red peppers combined with bites of fresh sweet corn and Mexican spices.
Yield: 4 servings
Preparation time: 10 minutes
Cooking time: 15 minutes
1 tbsp olive oil
1 cup chopped onion
2 cloves garlic, minced
1 jalapeno, seeds and ribs removed, chopped (optional)
1 jar (12 oz.) roasted red peppers, rinsed, drained and chopped
½ tsp ground cumin
½ tsp chili powder
½ tsp dried oregano
4 cups no-salt-added chicken or vegetable stock
Kernels from 2 ears of corn
¼ tsp salt
¼ tsp ground black pepper
In a medium soup pot, heat the olive oil over medium-high. Add the onion, garlic, and jalapeno (if using) and cook for 3 minutes. Add the red peppers and cook for 1 minute. Add the cumin, chili powder, and oregano. Cook for 1 more minute.
Add the stock and bring the soup to a boil. Reduce the heat and simmer, partially covered, for 5 minutes. Remove from the heat.
Use an immersion blender to puree the soup. You can also transfer the soup to a blender, puree, and return the soup to the pot.
Add the corn to the pureed soup and turn the heat to medium. Cook for 3 minutes. Stir in the salt and black pepper, and serve.
Nutrition information for 1 serving: Calories 124; Total Fat 4.1 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 387 mg; Carbohydrate 18.9 g; Fiber 2.3 g; Sugar 5.8 g; Protein 3.9 g