Mexican Tomato Soup
Healthy, because
Even smarter
Nutritional values
Tomatoes are among the healthiest foods. This is mainly due to their high content of antioxidants (e.g. carotenes, flavonoids, vitamins C and E). Various studies confirm that a diet rich in antioxidants has cancer-protective potential.
Those who are in a hurry can easily fall back on canned tomatoes. The nutritional values are only slightly inferior to those of fresh produce!
(Percentage of daily recommendation)
Calorie | 325 cal. | (15 %) | ||
Protein | 10 g | (10 %) | ||
Fat | 19 g | (16 %) | ||
Carbohydrates | 24 g | (16 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 4 g | (13 %) |
Vitamin A | 0.2 mg | (25 %) | ||
Vitamin D | 0.8 μg | (4 %) | ||
Vitamin E | 6.3 mg | (53 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.2 mg | (18 %) | ||
Niacin | 4.3 mg | (36 %) | ||
Vitamin B₆ | 0.5 mg | (36 %) | ||
Folate | 67 μg | (22 %) | ||
Pantothenic acid | 0.9 mg | (15 %) | ||
Biotin | 8.9 μg | (20 %) | ||
Vitamin B₁₂ | 0.5 μg | (17 %) | ||
Vitamin C | 40 mg | (42 %) | ||
Potassium | 960 mg | (24 %) | ||
Calcium | 162 mg | (16 %) | ||
Magnesium | 77 mg | (26 %) | ||
Iron | 4.5 mg | (30 %) | ||
Iodine | 50 μg | (25 %) | ||
Zinc | 1.7 mg | (21 %) | ||
Saturated fatty acids | 4.5 g | |||
Uric acid | 179 mg | |||
Cholesterol | 59 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 10 Tomatoes (about 800 grams)
- 3 onions (about 150 grams)
- 3 garlic cloves
- 2 Tbsps olive oil
- 2 Tbsps Chili powder (preferably Mexican)
- 2 Tbsps Cumin
- 1 ¼ qts Chicken broth
- 2 lbs clam
- ¾ cup white wine (or fish broth)
- ½ bunch scallions
- 4 ozs Yogurt (3.5% fat)
- salt
- 1 Lime
- 5 Taco shells
- peppers
Kitchen utensils
Preparation steps
![Mexican Tomato Soup preparation step 1 Mexican Tomato Soup preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-1-489735.jpg)
Rinse tomatoes, wipe dry and cut out stems. Halve tomatoes and remove seeds. Roast tomatoes under preheated broiler until blackened and blistered, watching carefully. Allow tomatoes to cool slightly, then remove skins.
![Mexican Tomato Soup preparation step 2 Mexican Tomato Soup preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-2-489735.jpg)
Peel onions and garlic and chop both finely. Heat 1 tablespoon oil in a pot. Sauté onions and garlic until translucent over medium heat.
![Mexican Tomato Soup preparation step 3 Mexican Tomato Soup preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-3-489735.jpg)
Add tomatoes, chili powder and cumin and sauté briefly, then pour in the chicken stock. Cook for 30 minutes over medium heat.
![Mexican Tomato Soup preparation step 4 Mexican Tomato Soup preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-4-489735.jpg)
Meanwhile, rinse mussels thoroughly, discarding any that remain open, then drain. Remove beards from mussels and rinse again.
![Mexican Tomato Soup preparation step 5 Mexican Tomato Soup preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-5-489735.jpg)
Heat remaining oil in another pot, add mussels and cook briefly. Pour in wine, cover and cook until mussels have opened, 3-4 minutes. Discard any mussels that do not open.
![Mexican Tomato Soup preparation step 6 Mexican Tomato Soup preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-6-489735.jpg)
Remove mussels with a skimmer from the pot, then strain cooking liquid through a sieve.
![Mexican Tomato Soup preparation step 7 Mexican Tomato Soup preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-7-489735.jpg)
Rinse scallions, pat dry and cut into thin rings. Season yogurt with salt in a bowl and stir until smooth.
![Mexican Tomato Soup preparation step 8 Mexican Tomato Soup preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-8-489735.jpg)
Squeeze juice from lime. Crush taco shells in a freezer bag and add to tomato mixture in pot.
![Mexican Tomato Soup preparation step 9 Mexican Tomato Soup preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-9-489735.jpg)
Cook taco shells in the soup for 4 minutes. Puree until smooth with an immersion blender and season with salt, pepper and 2 tablespoons lime juice.
![Mexican Tomato Soup preparation step 10 Mexican Tomato Soup preparation step 10](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/mexican-tomato-soup-preparation-step-10-489735.jpg)
Add mussels to the soup. Sprinkle witih scallions and serve immediately with yogurt.