Enchilada Soup - Vegan, MWL, WFPB

Enchilada Soup

Enchilada Soup : My mind was swirling with ingredients and recipe ideas for low calorie dense meals when it dawned on me that I have a perfect recipe that could be adapted.

My Sweet & Spicy Enchiladas. Now, if you are looking for a whole food plant based vegan meal, my OG Sweet & Spicy Enchilada recipe is amazing! For me, in weight loss mode, this doesn’t work so I have adapted it into a soup. A soup that can be served alongside greens or over rice, a baked potato or even cooked with sweet potatoes.

What ingredients will you need?

Spices. Chili Powder, Unsweetened Cocoa, Oregano, Cumin, Garlic Powder, Black Pepper and if you like spicy, Chipotle Chili Powder.

Onion. Use the Onion you have on hand. In this recipe, I have used Yellow Onion but White, Sweet, Red or Shallots could work.

Vegetable Broth.

Tomato Sauce.

Beans. I have used a mix of Pinto and Black Beans but you use what you have or like–all one bean or a mix of Pinto, Black, Kidney or Chickpeas.

Bell Pepper. Use whichever colors you like or are the best price! Yellow, Orange, Red or Green.

Corn. In this recipe, I have used frozen corn but you can use canned or fresh.

Lime Juice. This is an optional extra pop of flavor that is added when cooling.

Salt. Another optional ingredient. If you are not using salt, no worries! Don’t use it. If you are, add it in at the end of cooking to taste or leave it out and sprinkle on top when serving.

How to create the Enchilada Soup?

1. In a non-stick pan over medium/low heat, water sauté the onions, until soft. Meaning, when you cook the onion, no oil is used. Let the onion start to cook then when it gets a little stuck, add a splash of water. Move the onions around. Continue to do this until soft.

2. Add all of the spices (chili powder, chipotle chili powder, unsweetened cocoa, oregano, cumin, garlic powder, black pepper), minus salt and lime juice, into the pan with a splash of the vegetable broth. Mix well. It will be come a paste. Let cook for 1-2 minutes.

3. Slowly pour in the vegetable broth, stirring to blend with the spices. Next, do the same with the tomato sauce.

4. Add beans, bell pepper & corn. Mix well.

5. Bring to a boil.

6. Turn to medium low, keeping a simmer. Set timer for 20 minutes. Stir a few times to ensure nothing is sticking to the bottom or the sides.

7. Remove from burner to let cool. Stir in lime juice and/or salt, if using.

Enchilada Soup

Recipe by Jen HortonCourse: Main DishesCuisine: MexicanDifficulty: Easy
Servings

5

servings
Prep time

10

minutes
Cooking time

35

minutes
Calories

267

kcal

All of the flavors of Mexican Enchiladas without the guilt! Serve this Enchilada Soup alongside greens, rice, sweet potato or on top of a baked potato.

Ingredients

  • onion, 1 cup diced small

  • chili powder, 1 1/2 tbsp (or to make spicier -> 1 tbsp chili powder + 1/2 tbsp chipotle chili powder)

  • unsweetened cocoa, 1 tbsp

  • oregano, 2 tsp

  • cumin, 2 tsp

  • garlic powder, 2 tsp

  • black pepper, 1/4 tsp

  • vegetable broth, 2 cups

  • tomato sauce, 15oz can

  • 2 cans beans, rinsed (I used pinto beans and black beans)

  • bell pepper, 2 diced small (any color bell pepper)

  • corn, 2 cups frozen or 1 15oz can (1 can is about 1 3/4c)

  • lime juice, 1 tbsp (optional)

  • 1/2 tsp salt (optional)

Directions

  • In a non-stick pan over medium/low heat, water sauté the onions, until soft.
  • Add all of the spices (chili powder, chipotle chili powder, unsweetened cocoa, oregano, cumin, garlic powder, black pepper), minus salt and lime juice, into the pan with a splash of the vegetable broth. Mix well. It will be come a paste. Let cook for 1-2 minutes.
  • Slowly pour in the vegetable broth, stirring to blend with the spices. Next, do the same with the tomato sauce.
  • Add beans, bell pepper & corn. Mix well.
  • Bring to a boil.
  • Turn to medium low, keeping a simmer. Set timer for 20 minutes. Stir a few times to ensure nothing is sticking to the bottom or the sides.
  • Turn to medium low, keeping a simmer. Set timer for 20 minutes. Stir a few times to ensure nothing is sticking to the bottom or the sides.

Notes

  • Cal 267 | F: 2.5G | C: 56G | P: 14G
  • Low Calorie Density: 356 Calories/lb.
  • Beans. I have used a mix of Pinto and Black Beans but you use what you have or like–all one bean or a mix of Pinto, Black, Kidney or Chickpeas.
  • Salt. An optional ingredient. If you are not using salt, no worries! Don’t use it. If you are, add it in at the end of cooking to taste or leave it out and sprinkle on top when serving.

How to serve your Enchilada Soup Maximum Weight Loss style!

  • Over a sweet potato OR add sweet potato into the pot when cooking. Yum!
  • With rice.
  • Alongside greens, like romaine or a spring mix, OR add spinach at the end of cooking to wilt into the soup.
  • On top of a baked potato.

Don’t be afraid to add any other veggies you want into the soup. Tweak the recipe to work for you 🙂

 

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