So what if I’m a day late! I’m still so excited to share this yummy vegan Cinco de Mayo home-cooked soup with you! You know the saying: Some like it hot? Well, some (as in me), like it REALLY, REALLY hot–and baby does this soup deliver on the heat! Not a heat-seeker? No fear! I’ve included some modifications to get a not-so-spicy but still delicious soup! Um, did I forget to mention it’s vegan?! And, better than that, it’s “Eat to Live” program approved! Yes, ladies and gentlemen there is some serious veggie/fiber action going on here–so, feel free to eat with reckless abandon!
This soup is hot, smokey, savory and rich! It’s hella-filling and backed with lots of good-for-you phytonutrients from “hidden” ingredients like broccoli and carrots! Here’s my bowl “loaded” with chopped avocado and vegan Parmesan cheese (a.k.a. fairy dust–because you will be sprinkling that ish on everythang!). Oh, and there are chips too! Straight from Dr. Fuhrman’s “Eat to Live” book (on page 243)! I haven’t had chips in over 3 months so these were a BIG deal for me!
You can typically find Chipotle peppers in the Ethnic food isle at your grocery store. They come in small cans and are roasted an marinated in adobo spices. For those following Dr. Fuhrman’s 6 week program strictly, you might want to wash off the peppers first because they are salted. I didn’t add any salt to the recipe for that fact. I used 3 peppers in my soup that made 2 servings. Honestly, 1 pepper will be just fine to get a little bit of heat but not overwhelming!
It’s actually amazing how you can make chips without using oil or frying! Dr. Fuhrman adises in his book to make healthy tortilla or pita chips by cutting whole grain tortillas or pitas into small triangles and placing in the oven at a low temperature until crisp. Sadly, even though that was literally a one-line recipe, I guess I didn’t read it to the end and I baked my tortilla at 400 degrees. Luckily I checked on them after 5 minutes and they were perfectly done–so go figure! I sprinkled them with a bit of Cayenne pepper and they were delish!!!
This is a NO OIL recipe people–and you would never even miss it!! Just learning to replace oil with low-sodium veggie broth when I saute, has made a world of difference in my health (and waistline)! I hope you give this recipe a whirl and please let me know what you think! This is also super-fast to make by using canned and frozen items!
CHIPOTLE LENTIL & BLACK BEAN SOUP (makes 2 large servings)
- 2 cups cooked lentils (I used Trader Joe’s, find it near the salads)
- 1 cup canned black beans, rinsed well
- 1 1/2 cups frozen vegetable blend, microwaved until just warm (I used carrots, broccoli and zucchini blend)
- chipotle peppers, chopped (use 1 for medium heat–I used 3 and it was spicy)
- 2 cups low sodium vegetable broth for saute
- 3 cups water
- 3 tbsp. nutritional yeast
- 1 tbsp. ground cumin
- 1 tbsp. lemon juice
- pepper to taste
- Optional: tortilla or pitas (one per person) for chips
- Optional garnishes: Low-sodium salsas, avocado, vegan Parmesan cheese
- Preheat oven to 250 degrees. Cut your tortilla or pita into small triangles and arrange on baking sheet. Bake for 5-10 minutes or until just crispy. Optional: sprinkle with Cayenne pepper.
- Place veggie broth in pot over medium-high heat. Add peppers, thawed veggies, and lentil beans. Turn up heat to high and cook for 5 minutes stirring well. Reduce heat to medium and add in black beans, water, nutritional yeast, cumin, lemon juice and pepper. Cook for another 7 minutes.
- Reduce heat to low and let soup simmer, uncovered for another 5 minutes. Top with low-sodium fresh salsas, corn, avocado or vegan Parmesan cheese. Serve with chips!
In the mood for more healthy Mexican-inspired dishes? Check these out: