Mexican chilli bean soup

This Mexican chilli bean soup makes a filling meal for lunch or dinner on a cold winters day, as well as making up 4 of your 5-plus-a-day.

Serves: 4

Time to make: 55 mins

Hands-on time: 10 mins

Ingredients

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cooking spray oil
1 onion, finely chopped
2 cloves of garlic, finely chopped
1 yellow capsicum, cut into 1cm dice
1 teaspoon dried chilli flakes
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 punnet or 250g cherry tomatoes, halved
400g can chopped tomatoes
1 very low salt vegetable stock cube dissolved in 3 ¾ cups of boiling water
400g can kidney beans in water, drained and rinsed
1 ¼ cups frozen sweetcorn
2 wholegrain tortillas, halved
6 tablespoons chopped fresh coriandercilantroX, plus extra leaves to garnish
4 tablespoons low-fat soured cream
1 small ripe avocado, flesh diced

Instructions

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1 Spray a large saucepan (that has a lid) with oil and set over a medium heat. Fry the onion and garlic for 3–4 min until softened. Add the pepper, chilli flakes, paprika and cumin. Cook, stirring often, for 4–5 min until the pepper starts to soften.

2 Add the cherry tomatoes, canned tomatoes, stock, beans and corn to the pan, then bring to the boil. Reduce the heat to low, partially cover the pan and simmer for 30–35 min until the cherry tomatoes are tender. When the soup is nearly ready, warm the tortillas according to the pack instructions.

3 Stir the chopped coriander into the soup, then ladle it into 4 bowls. Top with soured cream and diced avocado, then garnish with extra coriander leaves and ground black pepper.

Serving suggestion

Serve with the tortillas.

Nutrition Info (per serve)

Calories 292cal

Kilojoules 1222kJ

Protein 12.6g

Total fat 9.9g

–Saturated fat 2.7g

Carbohydrates 39.8g

–Sugars 16.7g

Dietary fibre 12g

Sodium 197mg

Calcium 118mg

Iron 4.2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.