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Let the soup sit for 10 minutes or so for maximum flavor, and serve.

INGREDIENT SCAVENGER HUNT

More fun with lentils! Red lentils are actually beautifully coral hued when dry. As they cook they turn yellow and creamy. They don’t remain whole like green lentils; instead expect a velvety smooth base for your soup, more like split pea, really. They shouldn’t be hard to find; if your supermarket has any sort of dried bean section, it will most likely carry red lentils. If you absolutely must, split peas make an appropriate substitute in this soup.

Tortilla Soup

SERVES 6 . ACTIVE TIME: 15 MINUTES . TOTAL TIME: 30 MINUTES

PER SERVING

(⅙ RECIPE):

Calories: 270

Calories from fat: 25

Total fat: 3 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 50 g

Fiber: 10 g

Sugars: 6 g

Protein: 12 g

Cholesterol: 0 mg

Sodium: 820 mg

Vitamin A: 8%

Vitamin C: 110%

Calcium: 15%

Iron: 20%

Tortilla soup is one of those things that I absolutely crave, and luckily this version comes together in half an hour, so I don’t end up scratching anyone’s eyes out, as I usually do when I crave something that I can’t have. For me, the perfect tortilla soup has a lighter tomato broth (no tomato paste here) and simple but assertive spice. And here’s a PSA: Tortilla soup isn’t simply chili with some crushed chips on top of it! For a full-bodied soup, adding crushed tortilla chips while the soup is cooking is the way to go. A sprinkle of crushed chips on the top finishes it off for a perfect fiesta of flavor and texture.

Baked tortilla chips provide the best nutrition profile, but regular ones will work, too; it’s not like there are a ton of them in here. A poblano gives more authentic flavor, but a plain old green pepper is just fine. This recipe is one that you shouldn’t need to read again once you’ve made it once or twice, because you don’t need to measure much; even the vegetable broth is measured out in the can of tomatoes that you use.

1 teaspoon olive oil

1 small onion, sliced thinly

2 jalapeños, seeded and sliced thinly

1 poblano pepper or green bell pepper, seeded and chopped

into ½-inch pieces

4 cloves garlic, minced

¼ teaspoon red pepper flakes (optional, if you like it extra spicy)

1 teaspoon salt

24 ounces whole tomatoes

24 ounces vegetable broth

4 ounces baked tortilla chips (about 2 cups)

1 tablespoon ground cumin

1 (15-ounce) can pinto beans, drained and rinsed

1 cup frozen corn

½ cup chopped fresh cilantro, plus extra for garnish

Juice from 1 lime

Preheat a 4-quart pot over medium-high heat. Sauté the onions, jalapeños, and poblano pepper in the oil until the onions are translucent, about 5 minutes. Use a little nonstick cooking spray or broth if needed. Add the garlic, red pepper flakes, and salt, and saute for another minute.

Break up the tomatoes with your fingers and add them to the pot, including the juice. Fill the tomato can with the vegetable broth and add that to the pot. Mix in the cumin. Crush 2 ounces of the chips into crumbs (some bigger pieces are okay) and add to the pot. Cover and bring to a boil. Once boiling, lower the heat to a simmer, add the beans, corn, and cilantro, and let simmer for 5 more minutes.

Add the lime juice and taste for salt and seasoning. Ladle the soup into bowls, crumble the remaining tortilla chips over the top, garnish with cilantro, and serve.

NUTRITION TIP

The combination of vitamin C and the type of iron found in plant-based foods, called nonheme iron, significantly increases iron absorption. Iron is a crucial nutrient, especially for vegetarians and vegans. Interestingly, studies show that vegans consume more iron and have better iron levels than do vegetarians.

Cauliflower Pesto Soup

SERVES 4 • ACTIVE TIME: 10 MINUTES • TOTALTIME: ABOUT 25 MINUTES

PER SERVING

(WITHOUT PINE NUTS)

(¼ RECIPE):

Calories: 50

Calories from fat: 10

Total fat: 1.5 g

Saturated fat: 0 g

Trans fat: 0 g

Total carb: 11 g