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Creamy Enchilada Soup


This recipe is an excellent source of calcium, a critical nutrient that most of us don’t get enough of daily. The complete protein and highly absorbable calcium from the milk and cheese in this soup work together to help build and maintain strong bones and muscles.

Preparation time 15 minutes
Cooking time about 30 minutes
Yields 6 servings


  • 1 tbsp (15 mL) butter

  • 3 cloves garlic, minced

  • 1 onion, chopped

  • 1 large sweet red pepper, chopped (about 1-1/2 cups/375 mL)

  • 2 cups (500 mL) chopped and peeled sweet potato

  • 1 to 2 tbsp (15 to 30 mL) chili powder

  • 1 tsp (5 mL) each dried oregano and cumin

  • 1/8 tsp (0.5 mL) salt

  • 1/4 cup (60 mL) tomato paste

  • 1 can (796 mL) diced tomatoes with juice

  • 1 can (540 mL) black beans, rinsed and drained

  • 1 cup (250 mL) water

  • 1-1/2 cups (375 mL) frozen corn kernels, thawed

  • 2 tbsp (30 mL) whole wheat flour

  • 2-1/2 cups (625 mL) milk

  • 1-1/4 cup (300 mL) shredded Monterey Jack cheese, divided

  • 1 large jalapeño, diced

  • Optional Garnishes: Cilantro and lime wedges


Did you know? Milk is a naturally nutritious and minimally processed food.

Nutritional information

  • Energy

    397 Calories

  • Protein

    20 g

  • Carbohydrate

    55 g

  • Fat

    13 g

  • Fibre

    11.3 g

  • Sodium

    717 mg

  • Top 5 nutrients provided by a serving of this recipe


    Nutrient and % DV*

  • Calcium

    33 % / 432 mg

  • Thiamin

    92 %

  • Vitamin C

    73 %

  • Vitamin A

    63 %

  • Niacin

    47 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

  1. In a large pot, melt butter over medium heat. Add garlic, onion, red pepper, sweet potato, chili powder (to taste), oregano, cumin, and salt; cook, stirring for 5 minutes. Stir in tomato paste to coat. Stir in tomatoes, beans, and water. Cover and bring to a simmer. Reduce heat, and simmer gently for 10 minutes, or until sweet potatoes are tender.
  2. Remove 2 cups (500 mL) of the soup and purée until smooth; return to pot. Stir in corn and bring to a simmer. In a medium bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Cook, stirring often, for 5 minutes or until slightly thickened. Remove from heat; stir in 1/2 cup (125 mL) of the cheese until melted.
  3. Ladle soup into warm bowls. Sprinkle each serving with jalapeño, remaining cheese, cilantro (if using), and lime wedges (if using).

This yummy soup gets top marks for taste AND nutrition – it’s an excellent source of vitamins A and C!

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

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