Recipes · Mexican · Soups and Broths
Sopa de Tortilla
One serving has 483 kcal and 12 g protein, and at least a fifth of a woman's daily need of phosphorus (52%), pyridoxine (52%), vitamin K (52%), vitamin C (41%), copper (39%) and fiber (34%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (705 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: celery, dairy
Ingredients
- 150 g Tomatoes
- 30 g Onion
- 4 g Garlic
- 5 g Dried ancho chilies
- 150 g Vegetable broth
- 50 g Corn tortillas
- 12 g Vegetable oil
- 50 g Avocado
- 25 g Queso fresco
- 20 g Mexican crema
- 5 g Lime juice
- 3 g Cilantro
- 0.5 g Salt
- 200 g Water
Method
- Cut the tortillas into strips and fry them in the oil until crisp. Drain.
- Blend the tomatoes, onion, garlic and the soaked chili, then fry the purée for 5 minutes in the same pot.
- Add the broth and simmer for 15 minutes; season.
- Put tortilla strips in a bowl and ladle the hot soup over.
- Top with avocado, queso fresco, crema, cilantro and a squeeze of lime.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 483 kcal | 23% |
| Carbohydrates | 42.6 g | |
| Water | 613 mL | |
| Fiber | 10.2 g | 34% |
| Protein | 11.8 g | 25% |
| Tryptophan | 0.05 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.5 g | |
| Lysine | 0.22 g | |
| Methionine | 0.1 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.26 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.26 g | |
| Histidine | 0.15 g | |
| Fat | 31.8 g | |
| Monounsaturated | 12.6 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0.21 g | |
| Cholesterol | 29.1 mg | |
| Calcium | 254 mg | 25% |
| Copper | 0.35 mg | 39% |
| Iron | 2.2 mg | 12% |
| Magnesium | 89.3 mg | 29% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 363 mg | 52% |
| Potassium | 990 mg | 21% |
| Selenium | 9.5 µg | 17% |
| Sodium | 879 mg | |
| Zinc | 2.2 mg | 28% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.68 mg | 52% |
| Folate (vitamin B9) | 84.1 µg | 21% |
| Cobalamin (vitamin B12) | 0.46 µg | 19% |
| Choline | 34.6 mg | 8% |
| Vitamin A | 227 µg | 32% |
| Vitamin C | 30.8 mg | 41% |
| Vitamin D (D2 + D3) | 27.5 IU | 5% |
| Vitamin E | 4.1 mg | 28% |
| Vitamin K | 46.6 µg | 52% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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