VEGETARIAN TORTILLA SOUP
This recipe by Chef Candy Lesher, Culinary Wellness Coach, is part of the Cook Like A Dame Virtual Cooking Series that is offered by Les Dames d’Escoffier International, Phoenix Chapter.
ON BIG BLEND RADIO: Linda Kissam and Chef Candy Lesher discuss the “Cooking Like a Dame” virtual cooking classes offered by the Phoenix Chapter of Les Dames d ’Escoffier International, plus, hear about Chef Lesher’s Vegetarian Tortilla Soup Recipe featured below. Watch the podcast here in the YouTube player or download it on Podbean.
Tasty, rich, thick and satisfying, this soup is a breeze to throw together. By utilizing dried lentils for a thickener, you’re adding a great punch of fiber and nutrition. Directions are for an Instant Pot or pressure cooker but traditional instructions are also included.
2 Tbs avocado oil
1 large onion, diced
1 cup dried red lentils, rinsed and drained
3 large cloves garlic, chopped
1 large green or red bell pepper, chopped
1 Tbs chipotle paste (optional)
4 cups vegetable broth (homemade or boxed) + 2-3 cups water (more for thinner soup)
1 large zucchini (Italian or Mexican) diced or grated
1 large carrot, peeled, diced or grated
30 oz can of crushed red tomatoes or green tomatillos
1/2 cup red or green salsa – use your favorite
1 Tbs tomato paste
1 30-oz can Mexican-style hominy, drained
2 15-oz cans black beans, drained and rinsed
2 15-oz cans pinto beans, drained and rinsed
2 tsp Mexican oregano, crushed
2 tsp toasted cumin seed, ground
1 tsp toasted coriander seed, ground
Toppings: Crushed tortilla chips (baked chips if possible), chopped vegetables like cabbage, onion, cilantro and radish, hard-cooked egg, extra salsa and grated cotija cheese or crema.
- Heat oil in an Instant Pot on sauté or brown. When hot, add the onion and cook until golden. Add lentils and stir, allowing them to toast until fragrant, then add garlic and stir constantly until garlic is translucent and fragrant. Add remaining ingredients to the Instant Pot.
- According to your pot’s features, lock in the lid and cook on high for 20 minutes. Allow the pressure to release naturally for 20 minutes. Release any remaining pressure, and serve topped with rustic crumbled tortilla and a sprinkling of cotija cheese.
For Slow Cooker or Dutch oven – follow all directions in number 1 using a skillet (if you are going to put into a slow cooker) or Dutch oven. For slow cooker, cook on high for 6-7 hours; lentils should be tender and falling apart. In a Dutch oven, cook on low with lid on for 2 hours, stirring occasionally.
Ultimate Vegan/Vegetarian Broth: Though pre-prepared boxes of vegetarian broth are convenient, they are pricey and not so tasty. With an Instant Pot (or pressure cooker – or even just a stock pot if you’ve got time to let it simmer), you can make a delicious – and highly nutritious – vegan/vegetarian broth! Make a batch, then freeze half for future use.
2 Tbs avocado oil
2 onions, chopped
1 shallot, chopped
5 cloves garlic, mashed
2 carrots, washed and chopped
1 large rib celery, washed and chopped
handful parsley stems
2 brown onion skins
1 Tbs tomato paste
1 tsp dried thyme
2 bay leaves
scant tsp black peppercorns
6×6″ piece of kombu (dried seaweed that releases nutritious minerals into broth)
1 cup white wine (optional – use water or plain unsweetened coconut water if desired)
10 cups water
2 cups additional vegetable leftovers – mushroom stems, cauliflower cores, etc. (optional)
- Heat oil on the brown or sauté function; when hot add the onions, shallot, garlic, carrots and celery. Stirring frequently, cook until onion and vegetables begin to brown.
- Once vegetables begin browning, pour in white wine or water to deglaze the pan. Add the remaining water plus all other ingredients and additional vegetables you choose.
- According to your pot’s features, lock in the lid and cook on high for about one hour. Allow to sit 15-20 minutes then release any remaining pressure, before removing the lid to cool and carefully strain, discarding the solids.
Note: This broth can be flavored according to whatever style of cuisine you plan to prepare. For Asian, add 1/4 cup fresh chopped ginger, 2 star anise and a cinnamon stick. For Southwest, add toasted cumin, coriander, Mexican oregano and if desired, chopped roasted and peeled green chile. For Italian, add fresh or sun-dried tomato, fresh basil, marjoram and Greek oregano. You’ll be amazed at what a difference there is between your own vegetable broth and store bought!
For Slow Cooker, Dutch Oven or Stock Pot – follow all directions in numbers 1 and 2, using a skillet (if you are going to put this into a slow cooker) or if using a large Dutch oven or Stock Pot, brown directly in it. Cooking Time: For slow cooker, simmer on high for 7-8 hours. For Dutch Oven or Stock Pot, simmer slowly, covered, for 4-5 hours. Cool, strain and discard solids.
Veteran Chef, instructor, speaker, writer, and an Arizona Culinary Hall of Fame inductee, Arizona native Candy Lesher is also a former restaurateur, former editor-in-chief of Food & Life magazine, and executive producer/host of her own Telly-award-winning television show (Food & Life Television). As an experienced Culinary Wellness Coach, Chef Lesher helps clients transition to the more sustainable lifestyle recommended by their personal medical advisors, by developing their culinary abilities and nutritional mindfulness, through her Your Kitchen Rx business. This includes customizing healthier versions of clients’ favorite foods for their particular health needs and palates. As an active member of Les Dames d’Escoffier International, Phoenix Chapter, and a veteran instructor, Lesher leads the Cook Like A Dame team of veteran Dame chefs and Instructors who offer a wide range of affordable, monthly, virtual cooking classes. All proceeds from the classes benefit the 501c3 LDEI Phoenix Chapter. More at https://www.yourkitchenrx.com/
