This nourishing soup is a riot of textures and flavours. The duo of tempeh and pinto beans makes each spoonful rich in protein.
Tempting tempeh
If you’re curious about what goes into making a brick of tempeh, here’s a rundown: whole soybeans are soaked, cooked, left to ferment with a fungus, and then pressed into a firm, dense patty that is big on earthy, umami flavour. Typically, tempeh is denser in protein than tofu.
Tempeh Tortilla Soup
Ingredients
- 1 Tbsp (15 mL) avocado oil or grapeseed oil
- 1 small white onion, chopped
- 1/2 tsp (2 mL) salt
- 8 oz (227 g) package tempeh, cut into 1 inch (2.5 cm) cubes
- 2 medium sweet potatoes, cut into 1 inch (2.5 cm) cubes
- 1 large red bell pepper or poblano pepper, chopped
- 3 garlic cloves, peeled and minced
- 2 jalapeno peppers, seeded and finely chopped
- 2 Tbsp (30 mL) tomato paste
- 1 tsp (5 mL) dried oregano
- 3/4 tsp (4 mL) ground cumin
- 8 oz (398 mL) can diced tomatoes
- 4 cups (1 L) low-sodium vegetable broth
- 8 oz (398 mL) can pinto beans, drained and rinsed
- 1 cup (250 mL) frozen or canned corn kernels
- Juice of 1/2 lime
- 1 avocado, cubed
- 2 cups (500 mL) crumbled baked tortilla chips
- 1/2 cup (125 mL) cilantro
Directions
01
In large saucepan, heat oil over medium heat. Add onion and salt; heat, stirring occasionally, until onion is softened and beginning to brown, about 5 minutes. Add tempeh pieces to pan and heat 3 minutes, stirring occasionally. Place sweet potato, red or poblano pepper, garlic, and jalapeno in pan; heat 2 minutes. Stir in tomato paste, oregano, and cumin to pan; heat 1 minute. Place canned tomatoes, broth, and pinto beans in pan. Bring to boil, then reduce heat to medium-low and simmer, covered, for 20 minutes, until potato is tender. Stir in corn and lime juice; heat 1 minute.
02
Serve soup garnished with avocado, tortilla chips, and cilantro.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
