Bean Tortilla Soup

1. Saute onions and garlic.

2. Layer the drained beans on top of onions. Add diced tomatoes and their juice, green chilies, enchilada sauce, vegetable broth, spices and bay leaf.

3. Cook 1 of 2 ways. Slow cooker: cook on low for 6-8 hours. Pressure cooker: Cook for 3 minutes after weight starts rocking. Reduce pressure quickly.

4. Remove bay leaf. Stir in corn and cilantro.

5. Serve with tortilla strips, avocado. Optional: shredded cheese, sour cream.

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Nutrient	Quantity
Total fats	33.9976 g
Protein	213.0589 g
Carbohydrates	691.4662 g
Energy	3797.3594 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.1559 g
Water	1830.3881 g
Aspartic acid	24.8163 g
Calcium, Ca	1541.8589 mg
Lutein + zeaxanthin	2523.6134 g
Fiber, total dietary	210.5628 g
Fatty acids, total saturated 22:0	0.0246 g
Fatty acids, total trans-polyenoic 13:0	0.0007 g
Carotene, beta	5061.6806 g
Niacin	27.1588 mg
Vitamin A, RAE	516.0578 g
Fatty acids, total trans-polyenoic	0.0057 g
Arginine	12.7247 g
Riboflavin	2.3602 mg
Tocopherol, beta	0.0436 mg
Fatty acids, total polyunsaturated 15:0	0.0085 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1367 g
Fatty acids, total saturated 20:1	0.0724 g
Glutamic acid	34.2933 g
Sodium, Na	5704.4457 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2524 g
Total lipid (fat)	33.9976 g
Manganese, Mn	11.8982 mg
Fructose	12.9046 g
Proline	9.5354 g
Fatty acids, total saturated 16:0	5.2589 g
Fatty acids, total saturated 8:0	0.0006 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	2.0145 g
Sucrose	5.2456 g
Choline, total	319.5009 mg
Sugars, total	76.6838 g
Serine	11.1253 g
Fatty acids, total saturated 10:0	0.0181 g
Fatty acids, total saturated 18:0	0.9775 g
Fatty acids, total saturated 20:4 undifferentiated	0.0028 g
Vitamin B-6	4.2213 mg
Selenium, Se	65.2069 g
Ash	54.5148 g
Fatty acids, total saturated 18:1 undifferentiated	13.2584 g
Pantothenic acid	11.3293 mg
Phenylalanine	11.082 g
Copper, Cu	8.6513 mg
Betaine	0.511 mg
Thiamin	6.7307 mg
Methionine	3.1499 g
Iron, Fe	64.1383 mg
Carbohydrate, by difference	691.4662 g
Phosphorus, P	3872.0325 mg
Folate, total	3924.0095 g
Tocopherol, gamma	2.0671 mg
Lycopene	8647.9031 g
Alanine	9.3336 g
Cholesterol	2.98 mg
Valine	10.878 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0009 g
Fatty acids, total saturated 18:2 undifferentiated	7.3074 g
Glycine	8.5535 g
Carotene, alpha	1690.1604 g
Glucose (dextrose)	17.2002 g
Fatty acids, total saturated 14:0	0.0614 g
Zinc, Zn	28.4124 mg
Isoleucine	9.0637 g
Tocopherol, delta	0.3396 mg
Fatty acids, total saturated 12:0	0.0059 g
Fatty acids, total polyunsaturated	9.4697 g
Fatty acids, total saturated 14:1	0.0058 g
Tocotrienol, gamma	0.077 mg
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	16.6936 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0057 g
Tocotrienol, alpha	0.1709 mg
Vitamin A, IU	10412.3496 IU
Folate, DFE	3924.0095 g
Tryptophan	2.4089 g
Vitamin C, total ascorbic acid	182.8573 mg
Phytosterols	72.1702 mg
Fatty acids, total polyunsaturated 16:1 c	0.0141 g
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	1.4454 g
Fatty acids, total saturated 20:0	0.0829 g
Tocotrienol, beta	0.3962 mg
Fatty acids, total saturated 6:0	0.0005 g
Starch	22.1588 g
Tyrosine	5.9049 g
Vitamin K (phylloquinone)	78.7635 g
Fatty acids, total saturated	6.5504 g
Histidine	5.7286 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0061 g
Fatty acids, total monounsaturated	13.6386 g
Threonine	8.6497 g
Folate, food	3924.0095 g
Fatty acids, total polyunsaturated 17:0	0.0062 g
Fatty acids, total polyunsaturated 24:0	0.0142 g
Cryptoxanthin, beta	595.853 g
Vitamin E (alpha-tocopherol)	8.0354 mg
Fatty acids, total trans	0.0085 g
Magnesium, Mg	1647.8243 mg
Lysine	13.8856 g
Potassium, K	14618.7217 mg
Cystine	2.2335 g
Fluoride, F	6.9845 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	1 tablespoon	119.34	0	13.5
Onion	1	60	14.01	0.15
Bay leaf	1	0	0	0
Tomato	1 can	40.2099	8.6898	0.4468
black pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Corn	10 ounces	243.8056	53.0136	3.8272
Green Chilies	2 cans	194.3028	48	0
cilantro	1 bunch	0	0	0
Garlic Clove	2	8.94	1.9836	0.03
chili powder	1 teaspoon	7.614	1.3419	0.3856
cumin	1 teaspoon	7.875	0.929	0.4677
vegetable broth	1 can	196.68	31.886	4.6488
great northern bean	1 can	930.09	171.1201	3.1277
red bean	1 can	910.3448	164.9655	0.6897
black bean	1 can	991.8141	181.3769	4.1301
enchilada sauce	1 can	84.9	13.7821	2.5753