Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Corn Tortilla | 1 medium flour (45g) | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Soybean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Tbs. vegetable oil
- 1 large onion, chopped
- 1 jalapeño pepper, seeded and finely chopped
- 1 clove garlic, minced
- 3 cups low-sodium vegetable broth
- 1/2 tsp. dried oregano
- 1 small zucchini, sliced 1/2-inch thick
- 1 1/2 cups cooked black soybeans (if canned, rinsed and drained)
- 1 cup canned whole tomatoes, chopped
- 2 Tbs. fresh lime juice
- 4 Tbs. shredded Jack cheese
- 4 tsp. chopped cilantro (optional)
- 2 cups yellow corn tortilla chips
- Hot sauce for garnish (optional)
- =
Directions
1. In large saucepan, heat oil over medium-high heat. Add onion, jalapeño and garlic and cook, stirring often, until onion is slightly soft, about 4 to 5 minutes. Add broth, oregano, zucchini, soybeans and tomatoes. Cook, stirring occasionally, until zucchini is almost soft, about 3 minutes. Stir in lime juice.
2. Ladle soup into bowls and top each serving with some cheese and cilantro if using; top with tortilla chips. Serve hot with hot sauce on the side.