Zutaten für Mexican Tomato Bean Soup With Corn Dumplings
- Olive Oil
- 1 medium onion, chopped
- 1 tablespoon chili powder
- 2 cloves garlic, minced
- Vegetable Broth
- Water
- Dried Oregano
- 1/8 teaspoon salt
- Pepper
- Chickpeas
- No Salt Added Diced Tomatoes
- Masa Harina
- 3 tablespoons hot water
- Fresh Cilantro
- Fresh Lime Juice
- 1 tablespoon queso fresco per serving
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Zubereitung von Mexican Tomato Bean Soup With Corn Dumplings
- Heat 2 teaspoons of olive oil in a Dutch oven over medium-high heat.
- Add 1 medium onion, chopped, and sauté for 3 minutes, or until tender.
- Stir in 1 tablespoon chili powder and 2 cloves garlic, minced. Sauté for 30 seconds.
- Add 4 cups vegetable broth, 1 (28-ounce) can crushed tomatoes, 1 (15-ounce) can kidney beans, rinsed and drained, 1 (15-ounce) can black beans, rinsed and drained, 1 cup corn kernels (fresh or frozen), and 1 teaspoon cumin.
- Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes.
- While the soup simmers, prepare the dumplings: In a medium bowl, combine 1 cup masa harina (or cornmeal) and 1/8 teaspoon salt.
- Gradually add 3 tablespoons hot water and 1 teaspoon olive oil, stirring until a soft dough forms.
- Divide the dough into 24 small balls.
- Add the dumplings to the simmering soup.
- Cook uncovered for 5-7 minutes, or until the dumplings float and are cooked through. (Add a little extra broth if needed to ensure dumplings cook properly).
- Stir in 1/4 cup chopped fresh cilantro and the juice of 1/2 lime.
- Ladle 1 cup of soup into each of 4 bowls.
- Top each serving with 1 tablespoon of queso fresco.
Nutrition Information (Approximate per serving)
Sodium
24 g
Sugar
17g
Fat
3g
Carbs
13g
