Caliente!
Mexican Soups & Stews
by Chef Carlos Erez
Dried Chile Peppers
Arbol, Guajillos, and Pasilla are all varieties of peppers used in Mexican cuisine.
Chile de arbol is also known as bird's beak chile and is known for its spicy,
grassy, and smoky heat. Guajillo is the dried form of mirasol chile and is commonly
used dried for its sweet heat. Rich with flavor, the Pasilla is the dried form of
chilaca chile pepper and is identified by its wrinkled skin, like a raisin. All
three dried chiles are available at Latin grocers, online, and in the Latin food
sections of some well-stocked supermarkets.
Mah Maiz!
(Serves 6)
1 small onion, chopped
3 cloves garlic, minced
One 14-ounce can sweet corn, drained
One 8-ounce box sliced mushrooms
1 Tablespoon olive oil
4 cups low-sodium vegetable stock
6 small potatoes, thinly sliced
3 Tablespoons minced fresh Jalapeño pepper (optionally seeded for less
heat)
1 bay leaf
Pinch red pepper flakes, for garnish (optional)
2 Tablespoons of minced pineapple, for garnish
1 thinly sliced green onion, for garnish
In a large pot, sauté onions, garlic, sweet corn, and mushrooms in olive oil for about 4-5 minutes over medium heat, stirring constantly. Add stock, potatoes, Jalapeño peppers, and bay leaf. Simmer on low-medium heat for 20-25 minutes, stirring occasionally, until potatoes are soft.
To serve, remove bay leaf and top each bowl with red pepper flakes, pineapple, and green onions.
| Total calories per serving: 215 | Fat: 3 grams |
| Carbohydrates: 43 grams | Protein: 6 grams |
| Sodium: 183 milligrams | Fiber: 5 grams |
Siete Mares
(Serves 6)
In Mexico, Caldo de Siete Mares is a classic seafood stew. In my vegan version, enjoy seven vegetables, including meaty oyster mushrooms, and a taste of the ocean from kelp powder!
Pepper Sauce
10 dry Guajillos peppers
Hot water (approximately 2 cups)
1 chipotle pepper in adobo (canned)
1 teaspoon olive oil
5 cloves garlic, crushed
2 Tablespoons chili powder (or to taste)
2 Tablespoon Jalapeño powder (or to taste)
1 Tablespoon seaweed/kelp powder
1 Tablespoon ground cumin
1 Tablespoon dried oregano
Salt, to taste
1 cup plus 1 Tablespoon low-sodium vegetable stock
Soup
1 teaspoon olive oil
1/2 cup finely diced onion
3 tomatoes, finely diced
6-ounce can no-salt tomato paste
5 cups low-sodium vegetable stock
1 small zucchini, diced
2 sliced carrots
2 sliced celery stalks
14 ounces fresh king oyster mushrooms, chopped
1 cup chopped cauliflower
Lime wedges, to serve
Soak Guajillos peppers in hot water for about 6 minutes. Remove seeds and stems, and add peppers and liquid to a blender with remaining Pepper Sauce ingredients. Process into a thick paste and then press through a mesh strainer. Set liquid aside, discard solids.
In a large pot add olive oil and sauté onions about 2-4 minutes, until just brown. Add tomatoes and tomato paste. Sauté 5 minutes, stirring frequently. Incorporate blended pepper mix liquid and add the 5 cups stock, as well as zucchini, carrots, celery, king oyster mushrooms, and cauliflower. Simmer 25 minutes, stirring occasionally. Serve with lime wedges.
| Total calories per serving: 132 | Fat: 2 grams |
| Carbohydrates: 24 grams | Protein: 6 grams |
| Sodium: 260 milligrams | Fiber: 6 grams |
Puebla Con Amor
(Serves 4)
Stuffed peppers in a rich broth will chase the chill from any winter night. This spin on Poblano soup is easy enough for a weeknight and elegant enough for guests.
4 fresh Poblano peppers
4 cups low-sodium vegetable stock
3 Roma tomatoes
1 bunch of cilantro
4 cloves garlic, crushed
1/3 cup diced onion
1 Tablespoon ground cumin, divided
1 Tablespoon paprika, divided
Salt, to taste
2 finely diced white potatoes
1/2 block extra-firm tofu, drained and crumbled
2 large carrots, finely diced
2 small radishes, thinly sliced, for garnish
Roast Poblano peppers over gas range/direct fire, turning them constantly with tongs, until skins are black. Alternatively, use an oven with a broiler setting.
Allow to cool enough to touch and peel off the charred skin. I find it easier to peel with a bit of water wetting my fingers. Set aside.
In a large soup pot, add vegetable stock and warm over medium heat.
Put tomatoes, cilantro, garlic, onions, half of the cumin, half of the paprika, and salt, in a blender and process until smooth and silky. Stir into soup pot.
In a small bowl, mix together remaining cumin and paprika with potatoes, tofu, and carrots. Set aside.
Cut a very small thin opening through each Poblano pepper. If desired, carefully wipe out seeds, then stuff it with potato mixture. Gently close and place stuffed peppers into the soup. Simmer on low for 40 minutes. Check peppers for doneness.
To serve, place one pepper in each bowl and ladle broth over top. Garnish with thinly sliced radishes.
| Total calories per serving: 199 | Fat: 4 grams |
| Carbohydrates: 33 grams | Protein: 9 grams |
| Sodium: 185 milligrams | Fiber: 5 grams |
Señora Tortilla
(Serves 6)
Nothing says Mexico like tortilla soup. It is a deeply authentic meal, originating in the state of Tlaxcala. My version finds its depth from toasted dry peppers and fresh tomatoes.
1 dry Arbol pepper
1 dry Pasilla pepper
4 dry Guajillo peppers
3 Roma tomatoes, cut into small cubes
4 Tablespoons no-salt tomato paste
6 cloves garlic, crushed
1 teaspoon ground cumin
2 teaspoons olive oil
1/2 cup onion, finely minced
10 cups low-sodium vegetable stock
1 potato, cut in small cubes
1 carrot, finely diced
3 celery stalks, chopped
1 chayote, cut in small cubes (or use yellow squash)
1 block firm tofu, drained and cut into small cubes
1 bunch of cilantro, finely chopped (about 1 1/2 cups), divided
1 teaspoon black pepper
1 teaspoon chili powder
1 Tablespoon dried oregano
6 soft corn tortillas cut into strips
Non-stick spray
One avocado, to garnish
Using a dry pan, toast all the dry peppers over very low heat for 3-5 minutes, moving them constantly with tongs or a wooden spoon. Do not let them burn or they will acquire a very bitter flavor. Remove from heat and cut away stems and seeds.
Place toasted dry peppers in a blender or food processor with fresh tomatoes, tomato paste, garlic, and cumin. Blend until smooth; set aside.
In a large soup pot, sauté onions in olive oil until translucent, 3-5 minutes. Add vegetable stock, potatoes, carrots, celery, chayote, tofu, half the cilantro, black pepper, chili powder, and oregano. Stir and simmer about 5-7 minutes over low heat then add pepper blend and simmer another 25 minutes. When done, all veggies should be tender and cooked through.
While soup cooks, pan-fry tortilla strips using non-stick spray until crisp, about 1-2 minutes per side.
Serve hot soup with tortilla strips, remaining fresh cilantro, and avocado slices piled on top.
| Total calories per serving: 251 | Fat: 9 grams |
| Carbohydrates: 34 grams | Protein: 9 grams |
| Sodium: 294 milligrams | Fiber: 7 grams |
Mexican Rebel Veggie Stew
(Serves 6-8)
Red Sauce
6 dried Guajillo peppers
1 dried Arbol pepper
1/4 cup white onion
3 cloves garlic, peeled
1/2 teaspoon ground cumin
Salt, to taste
1 Tablespoon olive oil
Veggie Stew
1 teaspoon olive oil
1 small onion (about 1/2-2/3 cup), chopped
3 Roma tomatoes, finely chopped
One 8-ounce can no-salt added tomato sauce
3 cups water
1 head broccoli
1 large carrot
1 large white potato
1 medium zucchini
4 ears yellow corn, shucked and broken in half
2 Jalapeño peppers (minced and seeded, optionally to taste)
10 whole green beans, ends trimmed
1 small bunch of cilantro, roughly chopped
2 bay leaves
Soak dry peppers in hot water for 6 minutes or until they soften to start Red Sauce.
Warm a teaspoon of olive oil in a large soup pot. Add chopped onions and cook over medium-low until translucent, about 3-5 minutes. In the meantime, chop all stew veggies into similar shapes and sizes (broccoli, carrot, potato, zucchini, green beans). Next, add Roma tomatoes and canned tomato sauce with 3 cups water. Cook for 3 minutes until tomatoes are fragrant.
Broccoli, carrots, and potatoes go in next. Cook about 5 minutes, then add zucchini, corn, green beans, and Jalapeños with chopped cilantro and bay leaves. Add more water to cover the veggies, about 1-2 cups, depending how you cut the vegetables. Cover and simmer over medium-low heat about 20 minutes, stirring every so often.
While the stew cooks, prepare Red Sauce. Cut off the ends of soaked dry peppers and place the peppers in a blender along with onions, garlic, cumin, and salt to taste. Add water by the Tablespoonful as necessary to allow the sauce to blend completely into a smooth paste. Amount of water will vary based on how hydrated the peppers got while soaking.
In a pan add the Tablespoon of olive oil to warm. Press Red Sauce through a strainer to remove any large bits of pepper and pour liquid into pan. Cook, stirring constantly, for 5-8 minutes. Add Red Sauce to Veggie Stew and simmer another 20 minutes. Serve warm.
| Total calories per serving: 179 | Fat: 4 grams |
| Carbohydrates: 34 grams | Protein: 6 grams |
| Sodium: 41 milligrams | Fiber: 6 grams |
El Rico
(Serves 6)
This soup is rich and hearty, just like the name says!
1/3 cup minced onion
1 1/2 teaspoons olive oil
1/2 cup TVP (texturized vegetable protein)
One 6-ounce can no-salt tomato paste
2 Tablespoons water
5 cloves garlic, minced
1 diced green bell pepper
2 large carrots, sliced
6 cups low-sodium vegetable stock
One 15-ounce can red kidney beans, rinsed and drained
1/4 cup finely chopped cauliflower
1/4 cup finely chopped broccoli
1/4 cup unsalted peanut halves
1/2 cup cooked brown rice
1/2 bunch cilantro roughly chopped (about 2/3 cup)
3 Tablespoons chopped peanuts, to serve (optional)
In a large pot, sauté onions in olive oil until translucent. Add TVP, tomato paste, water, garlic, peppers, and carrots. Stir constantly for 2-3 minutes on medium-low heat until veggies are coated in tomato paste. Add stock, kidney beans, cauliflower, broccoli, and peanut halves. Simmer 20-25 minutes, stirring occasionally, until all veggies are tender. Top it off with brown rice, fresh cilantro, and chopped peanuts.
| Total calories per serving: 196 | Fat: 5 grams |
| Carbohydrates: 29 grams | Protein: 10 grams |
| Sodium: 272 milligrams | Fiber: 7 grams |
Chef Carlos was born and raised in New York City. His beautiful mother, a native of Mexico, taught him to cook. He's been vegan six years and loves translating her recipes and his heritage into compassionate new meals. Follow Carlos at @ElVeganChubster.
