Natural food chef, writer, educator, advocate of whole plant-based foods, and superfoods for optimal health, Julie Morris offers a vibrant healthy lifestyle that is both easy to achieve and delicious to follow in Superfood Soups (Sterling, 2016). Morris offers helpful soup-making advice and information about the nutritional benefits of superfood soups, including soup cleanses and rejuvenating broths. The following excerpt is from part 2, “Brothy and Noodle Soups.”
You can purchase this book from the Mother Earth Living store: Superfood Soups.
There are enough tortilla soup recipes in the world to fill this book and probably a dozen more, but it’s a favorite for good reason. My homestyle recipe for tortilla soup comes close to the authentic, simple version, but also touts the health benefits of chia, Mexican superfood extraordinaire, as well as hearty black beans. To make this recipe extra nutrient-dense, I always use baked tortillas instead of deep-fried — the difference in flavor is negligible and you’ll avoid one of the unhealthiest cooking practices with delicious results. I like to double the recipe when I make this soup for friends, because there’s always someone asking for seconds (and the recipe)!
• 1 dried pasilla or ancho chile
• 3 vine-ripened tomatoes (about 3/4 lb)
• 1/4 white onion, halved, peeled, and trimmed
• 1 clove garlic, unpeeled
• 1 Tbsp olive oil
• 4 cups Vegetable Broth (or low-sodium store-bought variety)
• 1- 1/2 cups cooked black beans (or 15-oz can, drained)
• Sea salt
• 2 Tbsp chia seeds, for topping
• 1 cup crushed baked tortilla chips, for topping
• 2 cups finely shredded green cabbage, for topping
• 1 large avocado, sliced, for topping
• 1/4 cup Cashew Sour Cream, for topping
• 1 lime, quartered, for garnish
1. Warm a large skillet over medium-high heat. Dry roast the whole dried chile by pressing it firmly onto the hot surface of the pan with a metal spatula for several minutes on each side — the chile should become blackened and slightly puffed. Remove the whole chile from the pan so that it will cool.
2. In the same pan, dry roast the tomatoes, onion, and garlic for 10 minutes, rotating them with a pair of tongs every few minutes, until the vegetables are charred and the tomatoes have begun to soften. Pull the garlic out early, once the skin begins to brown, and remove the peel.
3. Add the charred tomatoes, onion, and peeled garlic to a blender. Open the chile and discard the stem and seeds, and then add it to the blender as well. Puree the mixture until it is smooth.
4. Heat the oil over medium heat in a heavy-bottomed pot. Add the pureed vegetables and cook until the color deepens, about 5 minutes.
5. Add the vegetable broth and increase the heat to high. Bring to a boil, then reduce the heat to medium-low and simmer for 30 minutes.
6. Add the cooked black beans, and simmer for 10 minutes longer. Remove from the heat and adjust salt to taste.
7. Serve the soup hot, with chia seeds scattered over the top and piled high with tortilla chips, shredded cabbage, avocado, and Cashew Sour Cream. Include lime wedges on the side for a fresh squeeze at the table.
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Reprinted with permission from Superfood Soups © 2016 by Julie Morris, Sterling Publishing Co., Inc. Photography by Oliver Barth. Buy this book from our store: Superfood Soups.