High-Protein Veggie Enchilada Soup is a nutritious and flavorful soup. It contains onions, garlic, olive oil, black beans, bell pepper, zucchini, corn kernels, kidney beans, tomatoes, vegetable broth, enchilada sauce, and seasonings. All of these items are very basic & easily obtainable from the grocery stores or might even be present in the pantry. This delicious soup is prepared in only 40 minutes. This soup is perfect for making on weeknights when you don’t have much time. High-Protein Veggie Enchilada Soup contains 20g of protein in one serving. You can also add some extra tofu, or lentils to rise the protein. This soup stores easily, so it is perfect for meal prep.
STATS:
- Calories: 280 kcal
- Time for prep: 15 minutes
- Portion size: 1
- Cooking time: Twenty-five minutes
- Cuisine: Mexican
- Total time: 40 minutes
- Course: Main Course
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Large pot
- Measuring cups
- Knife
- Measuring spoons
- Ladle
- Cutting board
INGREDIENTS:
- 1 tbsp. olive oil
- One onion
- Three garlic pieces
- One bell pepper
- 1 zucchini
- One can kidney beans
- 1 cup corn kernels
- One can black beans
- 1 can diced tomatoes
- One cup enchilada sauce
- Two cups vegetable broth
- ½ cup Greek yogurt
- ½ cup cottage cheese
- ½ tsp. paprika
- Salt and pepper
- One tsp. chili powder
- Cilantro
- One tsp. cumin powder
INGREDIENT NOTES:
OLIVE OIL:
- Use it to saute the vegetables. Olive oil provides the healthy fat content in the soup, and it also enhances the flavor of this soup. Avocado oil is also a great alternative for this purpose.
COTTAGE CHEESE:
- Cottage cheese will provide the creamy consistency of the soup. It also makes the soup smoother. Use the soft cream cheese to avoid the formation of lumps.
ONIONS:
- It will add a natural sweet taste to the soup, and it will also increase the aroma. Use the yellow or white onions for this purpose.
GARLIC:
- Use the garlic to add a savory flavor and pleasant aroma. Fresh garlic is best for this soup, though you can also use the garlic paste.
BLACK BEANS:
- They are the basic source of protein in this soup. Black beans will add the bulk and it is also filing because of it and also adds the creamy texture. Rinse the beans properly to lower the salt content.
KIDNEY BEANS:
- Kidney beans keep their texture firm in the soup and also add extra protein content to it. Use the Pinto beans or chickpeas if required.
ENCHILADA SAUCE:
- Use the low salt-containing enchilada sauce to add the salt according to our requirement. We can also make the sauce at home for this purpose.
INSTRUCTIONS:
- Warm the oil in a big pan on a moderate flame.
- Toss the garlic and onions for two to three minutes till it gets aromatic.
- Include the bell pepper and zucchini, and cook for 5 minutes till it gets soft lightly.
- Mix the corns, black beans, tomatoes, and kidney beans.
- Include the vegetable broth and enchilada sauce and stir.
- Sprinkle some chili powder, black pepper, salt, and cumin powder.
- Boil the soup, simmer on the flame, and cook for fifteen minutes.
- Stir the blended cottage cheese & Greek yogurt till it mixes well.
- Then we seethe the soup for 2-3 minutes, but don’t boil.
- Sprinkle some cilantro and serve hot.
SERVING SUGGESTIONS:
TOPPINGS:
- Avocado
- Cheese
- Sour cream
- Cilantro
SIDES:
- Tortilla chips
- Rice
- Bread
EXTRAS:
- Lime
- Hot sauce
- Salsa
TIPS:
- Blend some part of the soup to prepare the soup thick.
- Include extra lentils or tofu to add additional protein content to the soup.
- Add some jalapenos or hot sauce to make this soup spicier.
- Include the smoked paprika to add the smoky flavor in the smoky flavor in it.
STORAGE INFORMATION:
FRIDGE:
- Add the soup to the covered container and store for 4 days.
FREEZER:
- Pour this soup into a vessel & store it for 2 months.
FAQs:
How will we prepare this soup vegan?
- Use the vegan cottage cheese and yogurt to make this soup vegan.
Will I increase the protein content in this soup?
- Use the tofu, lentils, or unflavored protein powder in the soup to increase the protein content.
Is this soup spicy?
- Yes, this soup is mildly spicy, though you can add some extra spice as you like.
Will I add the homemade sauce?
- Yes, we can easily add the homemade enchilada sauce. It is more flavorful and has no extra preservatives in it.
NUTRITIONAL INFORMATION:
Calories: 280 kcal
Whole carbs: 30 g
Serving: 4
Net carbs: 24 g
Protein: 20 g
Fat: 8 g
Portion size: 1
Fiber: 6 g
Iron: 3.2 g
Calcium: 0.18 g
Vitamin A: 0.35 g
Sodium: 0.65 g
Potassium: 0.75 g
