Deliciously Simple Vegetarian Taco Soup

By Tamar Rothenberg, MS, RDN

Do you have children who are picky eaters? Get children involved in the preparation of meals, and they are more likely to try new foods and eat a wider variety of healthy options.

Cooking together will also develop important life skills such as following recipes, measuring ingredients, and practicing kitchen safety. Take advantage of the long summer days to get started on this nutritious, family-bonding meal.

Here is an easy-to-prep and cook soup with family-friendly steps. Enjoy cooking together!

Vegetarian Taco Soup

Ingredients

1 large, sweet onion, chopped

3 garlic cloves, pressed

2 red peppers, chopped

2 zucchini, chopped,

1 cup frozen corn

1 tablespoon olive oil

2 tablespoons chili powder

1, 28 oz can crushed tomatoes

3 cups vegetable broth

1, 14.5 oz can black beans, rinsed and drained.

Salt and pepper to taste

Toppings

1 lime, cut into wedges

1/4 cup cilantro, chopped

1/2 avocado, diced

Broken tortilla chips

Family-Friendly Directions

1. Adults can chop onion, garlic, and veggies: peppers, zucchini, and green onions. Dice avocado [if using], which children drain black beans and tear cilantro leaves.
2. Adults sauté onions and garlic gently in olive oil until soft and fragrant.
3. Together, add peppers, zucchini, green onions, cumin, and chili powder to pot and continue to sauté over low heat until vegetables have softened (about 5 minutes).
4. Together, add tomatoes and broth. Bring to a boil, then reduce heat and simmer for approximately 20-30 minutes.
5. Together, stir in corn and beans.
6. Season with salt. Remove from heat and cover until ready to serve.
7. Ladle soup into bowls and garnish with lime juice, cilantro, and avocado.

Tamar Rothenberg, MS, RDN, is a registered dietitian who specializes in recovery after breast cancer in her private practice in Los Angeles. She has a Certificate of Training in Vegetarian Nutrition; and co-led the clinical study, Coping with Cancer in the Kitchen, published in Nutrients. Tamar lends her expertise to Sharsheret Thrivers through nutrition coaching. Check out Tamar’s other recipes in her book, Cancer Diet for the Newly Diagnosed: An Integrative Guide and Cookbook for Treatment and Recovery. Visit Tamar’s website at https://www.tamarrothenbergrd.com/ for more information.

This recipe was submitted by the non-profit organization, Sharsheret, The Jewish Breast Cancer and Ovarian Cancer Community. If you or someone you love has been impacted by breast or ovarian cancer or has elevated genetic risk, contact Sharsheret for free support and resources. For more information, visit sharsheret.org or call (866) 474-2774.