Taking time to sit down and eat together doesn't always happen in our fast paced lifestyle. I have many clients that are now making healthy eating a priority and as such they cook ahead on the weekend so that healthy meals are ready and waiting in their fridge or freezer. The soup recipe below makes 8 servings, so that will potentially feed you for a couple of meals (depending on how many mouths you're feeding).
So for today's question, I want to know:
What is your favourite big batch meal to feed a crowd?
Pinto bean tortilla soup
Makes 8 servingsThis hearty, warming soup is a delicious way to get some great soluble fiber from beans. It’s perfect for a cold Canadian winter weeknight supper. Make the soup on the weekend and reheat it to serve during the week.
- Rimmed baking sheet
- Food processor or blender
|1 1⁄2 cups||dried pinto beans||375 mL|
|1||large onion, cut into 6 wedges||1|
|5||plum (Roma) tomatoes, quartered||5|
|4 tsp||canola oil, divided||20 mL|
|4||5-inch (12.5 cm) corn tortillas, divided||4|
|2||cloves garlic, minced||2|
|1||jalapeño pepper, seeded and finely minced||1|
|2 tsp||ground cumin||10 mL|
|1 tsp||ground coriander||5 mL|
|4 cups||reduced-sodium chicken broth||1 L|
|2 tbsp||tomato paste||30 mL|
|1 cup||frozen corn kernels||250 mL|
|1⁄2 cup||shredded Cheddar cheese||1⁄2 cup|
- 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 clean 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.
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.
TipsThe tomatoes and onions can be broiled up to 1 day in advance. Let cool, cover and refrigerate until ready to use.
|Steph (Wheler) Langdon, RD|
|something nutrishus counselling & coaching|