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Food

Chicken Tortilla Soup

Serves 6.

Written by
Chicken Tortilla Soup
With a mellow, family-friendly flavour, this is a soup you’ll make over and over again. Plus it freezes well, so why not double the batch? If you’re looking for more heat, finish with hot sauce or add more jalapeno. Increase the protein content by sprinkling on crumbled feta.

Tortilla tip

To easily slice tortillas into thin strips, first stack tortillas, then roll up. Slice into thin strips.

Ingredients

  • 1 Tbsp (15 mL) extra-virgin olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 2 Tbsp (30 mL) tomato paste
  • 2 Tbsp (30 mL) each chili powder and ground cumin
  • 1 Tbsp (15 mL) dried oregano leaves
  • 1/2 tsp (2 mL) sea salt
  • 8 cups (2 L) water
  • 2 skinless, bone-in organic chicken breasts
  • 1/2 cup (125 mL) chopped cilantro
  • 4 small organic corn tortillas, cut into strips
  • 4 tomatoes, chopped
  • 1 zucchini, chopped
  • 2 cups (500 mL) cooked black beans or 1 - 19 oz (532 mL) can, drained and rinsed
  • 1 jalapeno, seeded and chopped

Nutrition

Per serving:

  • calories 217
  • protein 19g
  • fat 5g
    • saturated fat 1g
    • trans fat 0g
  • carbohydrates 27g
    • sugars 6g
    • fibre 8g
  • sodium 277mg

Directions

01
Coat Dutch oven with oil and set over medium heat. When warm, add onion. Cook stirring often, until soft and translucent, 6 to 8 minutes. Add garlic and cook for 2 minutes. Stir in tomato paste, chili powder, cumin, oregano, and salt.
02
Stir in water and add chicken. Bring to a boil, then reduce heat to medium-low. Partially cover and simmer until meat is cooked through, 20 to 25 minutes. Remove chicken and let cool, then shred meat into thin pieces.
03
While chicken is cooling, stir in cilantro, tortilla strips, tomatoes, zucchini, beans, and jalapeno. Simmer until zucchini is tender, 5 to 7 minutes. Stir in shredded chicken.
04
Serve with avocado slices and cheese, if you wish. For a burst of freshness, squeeze in fresh lime juice.

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