• prep: 10 min
  • cook: 25 min
  • total: 35 min
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  • servings:
  • Summary

    This flavorful soup is hearty and delicious. A nutritious alternative to the traditional version, which likely contains flour, oil, cheese, and way too much salt.

    Ingredients

    • 1 lb potatoes, roughly chopped (I prefer Yukon gold)
    • 2 medium carrots, chopped
    • 1 medium shallot, chopped
    • ½ yellow onion, chopped
    • ½ c. raw cashews
    • 1 T. minced garlic
    • 4½ c. vegetable broth/stock
    • 1 t. ground cumin
    • ¾ t. sea salt, plus more to taste
    • Black pepper
    • 1 15-oz. can no salt added diced tomatoes w/ green chilies (I like fire-roasted)
    • 1 15-oz. can black beans, drained and rinsed
    • 1 15-oz can pinto beans, drained and rinsed
    • 1½ c. frozen corn
    • 1 lime
    • Hot sauce, to taste
    • Garnish: avocado cubes, fresh cilantro, tortilla chips, lime wedge

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 361 % Daily Value *
    • Total Fat: 12 g 18.16%
    • Saturated Fat: 2 g 11.5%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 387 mg 16.12%
    • Calcium: 134 mg 13.42%
    • Potassium: 228 mg 6.5%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 18.13%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 59 g %
    • Dietary Fiber: 7 g 26.2%
    • Sugar: 26 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 81.46%
    • Vitamin C 67.04%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs2
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq