Mexican Tomato-Bean Soup With Corn Dumplings

Jun 06, 2023June 6, 20230 1
Mexican Tomato-Bean Soup With Corn Dumplings Recipe
in Soup

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons olive oil
1 cup onion , chopped
1 tablespoon chili powder
2 teaspoons bottled minced garlic
2 cups vegetable broth
1 cup water
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 can chickpeas , rinsed and drained ( garbanzo beans )
1 can no-salt-added diced tomatoes , undrained
1/3 cup masa harina or 1/3 cup cornmeal
1/8 teaspoon salt
3 tablespoons hot water
1 teaspoon olive oil
2 tablespoons fresh cilantro , chopped
1 tablespoon fresh lime juice
1/4 cup queso fresco or 1/4 cup cheddar cheese

Nutrision Information

Servings Per Recipe
4
Calories
250
Sugar
5g
Fat
7g
Mexican Tomato-Bean Soup With Corn Dumplings is a filling and comforting meal that is perfect for chilly evenings. Beans and tomatoes are staple ingredients in Mexican cuisine and this soup is a great way to incorporate them into your diet. The addition of corn dumplings makes the soup heartier and more satisfying. This soup is perfect for meal prep, as it can be made in advance and reheated throughout the week. Simply double the ingredients to make a larger batch, or cut them in half to make a smaller one.

Instructions

1.Heat olive oil in a Dutch oven or large pot over medium-high heat.
2.Add onion and sauté for 5 minutes or until tender.
3.Stir in chili powder and minced garlic and cook for 1 minute.
4.Add vegetable broth, water, oregano, salt, pepper, chickpeas, and diced tomatoes. Bring to a boil.
5.Reduce heat and let it simmer for 20-25 minutes.
6.Meanwhile, make the corn dumplings. In a medium bowl, combine masa harina with salt, and then stir in hot water, olive oil, cilantro, and lime juice until well mixed.
7.Using hands, shape the mixture into 12 small balls.
8.Carefully add dumplings to the soup.
9.Cover and cook for 10-12 minutes.
10.Ladle soup into bowls and top with cheese. Serve hot.

PROS

This soup is incredibly easy to make, and the corn dumplings add a nice touch.

It can be enjoyed as a hearty meal on its own, or can be a great way to start off a Mexican feast.

It is vegan and gluten-free.

CONS

The corn dumplings may be too dense for some people.

It is not spicy, so if you like a bit of heat, you might want to add some hot sauce.

It is high in sodium because of the canned ingredients used.

HEALTH & BENEFITS

This soup is packed with plant-based protein, fiber, and nutrients from the chickpeas and vegetables used.
It is low in fat and cholesterol.
The antioxidants from the tomatoes and oregano in the soup and the anti-inflammatory properties of garlic make this a healthy meal for your immune system.

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