1. Finely chop onion.

2. Heat oil in a large saucepan set over medium-high heat. Cook beef and onion for 5 minutes. Using a wooden spoon, crumble the meat, stirring occasionally. Do not overmix; allow the meat to brown.

3. Add the spices to the pan and stir to completely coat the meat.

4. Meanwhile, in a measuring cup, whisk milk and flour together until flour is completely dissolved. Dice bell pepper. Rinse and drain beans.

5. Pour the milk mixture and tomatoes into the saucepan. Add diced pepper, beans and corn. Bring to a boil over high heat.

6. Reduce heat to medium and simmer for 10 minutes.

7. Meanwhile, grate cheese. Dice avocado and chop green onion.

8. Divide soup into six bowls. Garnish with cheese, avocado and green onion. Serve with corn chips.

Store in the refrigerator for up to 2 days. Do not freeze.

Two heart-healthy tips

• Opt for low-fat shredded cheese
• Serve your soup with fresh vegetables: a plate of crudités, a green salad, a cherry tomato and cucumber salad, or a fennel salad

Crédit Photo : Maude Chauvin