We've been eating this savory vegetable soup for years! My mother-in-law first introduced it to us and our whole family likes it,
including an 11-year-old who tries to “hate Mexican food”.
Bonuses: Diet-friendly AND makes great leftovers!
Bonuses: Diet-friendly AND makes great leftovers!
Serve with tortilla chips.
Ingredients:
 |
3 T. vegetable oil
2 c. diced onion
(1 large)
1 ½ c. diced celery
(~5 stalks)
1 c. diced carrots (2 med.)
1 c. diced red bell pepper (1 med.)
2 c. diced zucchini (1 large)
1 T. minced garlic (2-4 cloves)
½ t. dried oregano
1 t. ground cumin
1 t. chili powder
3 medium tomatoes, diced
1 c. frozen corn
8 oz. tomato sauce
½ c. rice
8 c. vegetable stock
1 c. sour cream
Directions:
 |
|
Ready to sauté!
|
1. Heat oil in large pot and sauté the
next nine ingredients until veggies are tender.
2. Add tomatoes and corn, and let
cook 3-4 minutes.
3. Add stock, rice, and tomato sauce.
4. Bring to a boil. Reduce heat to a
simmer 20-30 minutes, until rice is soft.
5. Add sour cream or serve it on
side.
Taco Soup Nutrition info:
Ingred.
|
Cal.
|
Sod.
(% RDA)
|
Fib. (g)
|
Pro. (g)
|
Calc.
(% RDA)
|
Sug. (g)
|
Carbs (g)
|
3 T. oil
|
390
|
0
|
0
|
0
|
0
|
0
|
0
|
2 c. onion
|
128
|
0
|
6
|
4
|
8
|
14
|
30
|
1.5 c. celery
|
11
|
5
|
3
|
1.5
|
6
|
3
|
4.5
|
1 c. carrot
|
52
|
4
|
4
|
1
|
4
|
6
|
12
|
1 c. red bell pepper
|
46
|
0
|
3
|
1
|
1
|
6
|
9
|
Large zucchini
|
40
|
2
|
2
|
4
|
4
|
4
|
8
|
3 med tomatoes
|
66
|
0
|
3
|
3
|
3
|
9
|
15
|
½ c. brown rice
|
360
|
0
|
4
|
8
|
0
|
0
|
72
|
1 c. corn
|
135
|
0
|
6
|
4.5
|
0
|
10.5
|
24
|
8 c. veg stock
|
120
|
280
|
0
|
0
|
0
|
0
|
0
|
Total (13 c. soup)
|
1348 kcal
|
291 %
|
31 g
|
27 g
|
26 %
|
52.5 g
|
174.5 g
|
1 c. serving soup
|
104 kcal
|
22 %
|
2.5 g
|
2 g
|
2 %
|
4 g
|
13.5 g
|
Soup with sour cream evenly divided between servings (i.e. mixed in to whole batch):
1 c. sour cream
|
420
|
7
|
0
|
3.5
|
28
|
7
|
7
|
Total (13 c. soup)
|
1768 kcal
|
298 %
|
31 g
|
30.5 g
|
54 %
|
59.5 g
|
181.5 g
|
1 c. serving soup
|
136 kcal
|
23 %
|
2.5 g
|
2.5 g
|
4 %
|
4.5 g
|
14 g
|
I used “Wesson” brand vegetable oil, “Daily Chef” (Sams
Club) frozen corn, “Uncle Ben’s” brown rice, “Knorr” vegetable bouillon, and “My
Essentials” brand sour cream.
