Monday, January 26, 2015

Taco Soup


 
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! 

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

 

Calculated from food packaging and this website: http://nutritiondata.self.com/facts/

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.