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mexicansoupSoup is one of my go-to meals that I can make ahead of time and heat whenever I need something hearty and healthy. My favourite is using a small cup for an afternoon snack. I get bored FAST of the “veggies and hummus” typical snack so I like that a soup can provide me with the vegetable and protein I need and will make me feel like I’ve eaten something with substance. A great way to get me through until dinner time! Here is a soup that was sent to me by a member of my online group. I would eliminate or greatly reduce the rice and corn when trying to limit starches.

  • 2 tbsp. olive oil
  • 1 small white onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 jalapeno, seeded, minced
  • 2 cloves garlic, minced
  • 1 tbsp. dried oregano
  • 1 tsp. dried cumin
  • 1 – 28 oz can diced tomatoes
  • 1 tsp. worcestershire sauce
  • 1 quart vegetable or chicken stock
  • 1 cup cooked lentils
  • **2 ears corn, kernels removed
  • **1 cup cooked brown rice
  • Juice of two limes
  • salt
  • Greek yogurt, fresh cilantro, or avocado for garnishing
**Reduce these ingredients if limiting your starches.


  1. In a large stock pot, heat olive oil over medium heat.
  2. Add onion, carrots, and celery. Saute until soft about 5 minutes.
  3. Add jalapeno, garlic, dried oregano, and cumin. Cook for an additional 2 minutes.
  4. Add diced tomatoes with their juices, worcestershire sauce, and chicken stock.
  5. Bring to a simmer and cook 20 minutes.
  6. Add lentils, corn, and cooked rice.
  7. Cook for 3-5 minutes just to heat lentil and rice through. Add lime juice and season with salt.
  8. Garnish with cilantro, diced avocado, and a scoop of sour cream or Greek yogurt.
Makes 10-12 Servings

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