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墨西哥风味火鸡蔬菜汤Fiesta Vegetable Soup

来源:Foodland Ontario   更新:2017-04-09 09:24:18   作者:Foodland Ontario
墨西哥风味火鸡蔬菜汤Fiesta Vegetable Soup

©Foodland Ontario

Ingredients

2 tsp (10 mL) vegetable oil

8 oz (250 g) extra-lean Ontario Ground Turkey

3 cloves garlic, minced

1 Ontario Onion, chopped

1 tbsp (15 mL) chili powder

1 tsp (5 mL) each ground cumin and dried oregano leaves

1/2 tsp (2 mL) each salt and pepper

1-1/2 cups (375 mL) chopped Ontario Greenhouse Sweet Yellow Peppers

1 cup (250 mL) chopped Ontario Carrot

4 cups (1 L) no-salt-added chicken broth

1 can (28 oz/796 mL) diced tomatoes

1 can (19 oz/540 mL) black beans, drained and rinsed

1/2 cup (125 mL) frozen corn kernels

1 cup (250 mL) shredded Ontario Cheddar Cheese

1-1/2 cups (375 mL) diced Ontario Greenhouse Tomatoes

Optional Toppings: Ontario Sour Cream

Fresh Ontario Coriander

Preparation

In large pot, heat oil over medium-high heat. Add ground turkey, garlic, onion, chili powder, cumin, oregano, salt and pepper. Cook breaking up turkey with wooden spoon for 5 minutes or until no longer pink. Add peppers, carrot, broth, 1 cup (250 mL) water and tomatoes; bring to boil. Reduce heat, cover and simmer until carrots are tender, about 15 minutes.

Add beans and corn; simmer for 3 minutes or until warm. Ladle soup into bowls; top with cheese and tomatoes. Serve with suggested toppings.

 

TIPS:

Freeze Ontario corn in the summer to enjoy year-round. This soup is a great make-ahead as the flavours develop on standing.

Reheat on medium heat, stirring occasionally. Pack any leftover soup to reheat for lunch the next day.

 

Nutrients per serving

Calories: 258

Protein: 18 grams

Fat: 9 grams

Carbohydrate: 26 grams

Fibre: 6 grams

Sodium: 550 mg

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