Enchilada Bean Soup
1/4 cup mild chili powder
2 tbsp whole-wheat pastry flour or masa harina
2 tsp ground cumin
2 cups canned low-sodium red beans, with liquid
2 cloves garlic
2 corn tortillas
1 or 2 chipotles in adobo sauce (optional)
1 tbsp chopped fresh oregano (optional)
Combine the chili powder, flour and cumin in a medium saucepan. Place over medium heat and toast for about 2 minutes. If you smell the chili powder starting to get a heavy, bitter aroma, take the pan off the heat immediately.
Slowly stir about 1 cup of water into the pot until you have a semi-thick sauce.
Add the remaining ingredients, bring to a simmer and simmer for about 5 minutes. Purée the soup using an immersion blender, adding extra water as needed to achieve a thick but not pasty texture.
Options: If you use the chipotles and/or oregano, add them when you add the beans.
Per serving: 344 calories, 19 g protein, 64 g carbohydrate, 2 g sugar, 3 g total fat, 6% calories from fat, 22 g fiber, 226 mg sodium