Recipe of the Week - Pinto bean tortilla soup - 8 servings


This hearty, warming soup is a delicious way to get some great soluble fiber from beans.


1 1⁄2 cups dried pinto beans 375 mL

1Large onion, cut into 6 wedges

5plum (Roma) tomatoes, quartered

4 tsp canola oil, divided 20 mL

4 5-inch (12.5 cm) corn tortillas, divided

2 cloves garlic, minced

1jalapeño pepper, seeded and finely minced

2 tsp ground cumin10 mL

1 tsp ground coriander 5 mL

4 cups reduced-sodium chicken broth1 L

1bay leaf

2 tbsp tomato paste 30 mL

1 cup frozen corn kernels 250 mL

Pinch salt

1⁄2avocado, chopped1

1⁄2 cup shredded Cheddar cheese


Place beans in a large bowl and add enough cold water to cover by at least 3 inches (7.5 cm). Cover and let soak overnight. Drain soaked beans and rinse well under cold water. Discard any shriveled beans or those that did not swell. Place beans in a large pot and add enough fresh cold water to cover by 3 inches (7.5 cm). Bring to a boil over high heat. Reduce heat and simmer for 30 to 35 minutes or until beans are tender. Drain and set aside. Meanwhile, preheat broiler. Place onion and tomatoes on baking sheet and brush with 1 tsp (5 mL) of the oil. Broil, turning every 5 minutes, for about 15 minutes or until charred. Transfer to food processor and process until smooth. Set aside. Reduce oven temperature to 350°F (180°C).Cut tortillas into 2- by 1⁄4-inch (5 by 0.5 cm) strips. In a large pot, heat 2 tsp (10 mL) oil over medium heat. Add half the tortilla strips, garlic and jalapeño; sauté for 3 minutes. Stir in cumin and coriander. Add broth and deglaze the pot, scraping up any brown bits stuck to the bottom. Add bay leaf and bring to a boil. Stir in puréed onion mixture and tomato paste; return to a boil. Reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in corn and cooked pinto beans; simmer for 10 minutes to blend the flavors. Discard bay leaf. Meanwhile, gently toss the remaining tortilla strips with the remaining oil and the salt. Spread on a baking sheet. Bake for about 10 minutes or until crisp. Ladle soup into bowls and garnish with baked tortilla strips, avocado and cheese.