Spicy Refried Bean Soup (Vegetarian, vegan)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 766.0
- Total Fat: 39.0 g
- Cholesterol: 42.6 mg
- Sodium: 1,798.0 mg
- Total Carbs: 74.7 g
- Dietary Fiber: 16.1 g
- Protein: 32.2 g
View full nutritional breakdown of Spicy Refried Bean Soup (Vegetarian, vegan) calories by ingredient
Introduction
This is an attempt to make the original recipe found online more vegetarian and lower in sodium, although the sodium is still quite high. I made a mistake with the refried beans, they contain lard and are a Con Agra product (genetic modification). Look for low sodium or no sodium vegetarian refried beans instead. You can veganize this recipe by using vegan cheese and sour cream. This is an attempt to make the original recipe found online more vegetarian and lower in sodium, although the sodium is still quite high. I made a mistake with the refried beans, they contain lard and are a Con Agra product (genetic modification). Look for low sodium or no sodium vegetarian refried beans instead. You can veganize this recipe by using vegan cheese and sour cream.Number of Servings: 5
Ingredients
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Optional ingredient:
1 bag, Gardein meatless chick'n strips, prepared
Ingredients:
1/3 or a large yellow Spanish onion, diced
3 garlic cloves, peeled and finely minced or pressed
1 (16 oz) 30% less sodium refried beans
1 (15 oz) can 50% less sodium black beans, rinsed and drained
2 cups reduced sodium chicken or vegetable broth
1 cup water
1 (14.5 oz) can fire roasted diced tomatoes with seasoning
1 (4 oz) cab Ortega fire roasted diced green chilies, drained
1/2 cup of salsa
Spicy add-ins:
1 tsp crushed red pepper flakes
1 tsp Aleppo pepper, ground ( make your own, 1 part cayenne ground pepper to 4 parts smoked paprika, store in spice jar and use as needed)
1 tsp Morton Lite Salt 50% Less Sodium Than Table Salt
Toppings (optional):
1 (9.25 oz) bag Fritos Lightly Salted corn chips
1 cup green onion, chopped
8 tbsp sour cream
1 1/3 cup finely grated extra sharp cheddar cheese
olive oil for sauteeing (not calculated in nurtritronal information)
Directions
1) If using, prepare chick'n strips as directed on package and when cooled, cut strips into bite -size pieces with kitchen shears. Set aside.
2) Saute onion and garlic in a large stock pot until tender and translucent. A little browning is okay, but don't go for browning.
3) Add the rest of the ingredient list to the onion-garlic saute and heat to boil for 5-7 minutes. Turn down heat and simmer for 20-25 minutes until heated through. Taste for salt and add in if you think it needs more. If you are using regular salt, cut the amount to 1/2 tsp.
4) Add spicy ingredients towards the end of cooking if you feel your soup needs more "zip".
5) Serve plain or with optional toppings.
Serving Size: Makes 5 (1 1/2) cup servings
2) Saute onion and garlic in a large stock pot until tender and translucent. A little browning is okay, but don't go for browning.
3) Add the rest of the ingredient list to the onion-garlic saute and heat to boil for 5-7 minutes. Turn down heat and simmer for 20-25 minutes until heated through. Taste for salt and add in if you think it needs more. If you are using regular salt, cut the amount to 1/2 tsp.
4) Add spicy ingredients towards the end of cooking if you feel your soup needs more "zip".
5) Serve plain or with optional toppings.
Serving Size: Makes 5 (1 1/2) cup servings