
Tortilla Soup
Blood Sugar: LowServings: 5Preparation Time: 40minMeal Category: Lunch
Micronutrients:Vitamin AVitamin CIronFolateMagnesium
Macronutrients per 100g
Energy
67kcal
Sugar
1g
Fat
4g
Fiber
2g
Sat fat
1g
Protein
4g
Carbs
5g
Sodium
172mg
Ingredients
- 2 tbsp Avocado oil
- 1 diced Yellow onion
- 0.5 diced Red bell pepper
- Sea salt
- Black pepper
- 2 cloves minced Garlic
- 0.5 tsp Ground cumin
- 0.25 tsp Ground chipotle
- 0.25 cup chopped Fresh cilantro
- 2 cut into strips Corn tortillas
- 425g / 15oz Fire-roasted diced tomatoes
- 0.25 cup Water
- 750ml / 25.36fl oz Chicken broth
- 1 diced Zucchini
- 0.5 cup Frozen corn kernels
- 0.5 cup drained Cooked black beans
- 1 shredded Cooked chicken breast
- grated Monterey Jack cheese
- 1 diced Ripe avocado
- 1 diced Yellow onion
- 0.5 diced Red bell pepper
- Sea salt
- Black pepper
- 2 cloves minced Garlic
- 0.5 tsp Ground cumin
- 0.25 tsp Ground chipotle
- 0.25 cup chopped Fresh cilantro
- 2 cut into strips Corn tortillas
- 425g / 15oz Fire-roasted diced tomatoes
- 0.25 cup Water
- 750ml / 25.36fl oz Chicken broth
- 1 diced Zucchini
- 0.5 cup Frozen corn kernels
- 0.5 cup drained Cooked black beans
- 1 shredded Cooked chicken breast
- grated Monterey Jack cheese
- 1 diced Ripe avocado
Preparation
1. Heat 2 tbsp Avocado oil in a medium Dutch oven over medium heat.
2. Add 1 diced Yellow onion and 0.5 diced Red bell pepper, season with Sea salt and Black pepper, and sauté for 5 minutes.
3. Add 2 minced Garlic cloves, 0.5 tsp Ground cumin, 0.25 tsp Ground chipotle, 0.25 cup chopped Fresh cilantro, and 2 cut into strips Corn tortillas. Sauté for 2 minutes.
4. Add 425g / 15oz Fire-roasted diced tomatoes and 0.25 cup Water, simmer for 5 minutes.
5. Add 750ml / 25.36fl oz Chicken broth, bring to a boil. Simmer for 20 minutes.
6. Blend the soup with an immersion blender.
7. Add 1 diced Zucchini, 0.5 cup Frozen corn kernels, and 0.5 cup drained Cooked black beans. Simmer for 5 minutes.
8. Add 1 shredded Cooked chicken breast (optional).
9. Serve with grated Monterey Jack cheese and diced Ripe avocado.
2. Add 1 diced Yellow onion and 0.5 diced Red bell pepper, season with Sea salt and Black pepper, and sauté for 5 minutes.
3. Add 2 minced Garlic cloves, 0.5 tsp Ground cumin, 0.25 tsp Ground chipotle, 0.25 cup chopped Fresh cilantro, and 2 cut into strips Corn tortillas. Sauté for 2 minutes.
4. Add 425g / 15oz Fire-roasted diced tomatoes and 0.25 cup Water, simmer for 5 minutes.
5. Add 750ml / 25.36fl oz Chicken broth, bring to a boil. Simmer for 20 minutes.
6. Blend the soup with an immersion blender.
7. Add 1 diced Zucchini, 0.5 cup Frozen corn kernels, and 0.5 cup drained Cooked black beans. Simmer for 5 minutes.
8. Add 1 shredded Cooked chicken breast (optional).
9. Serve with grated Monterey Jack cheese and diced Ripe avocado.
Micronutrients % of RDI
Iron
17% of RDI
Magnesium
54% of RDI
Vitamin C
18% of RDI
Omega 3
0% of RDI
Vitamin A
0% of RDI
Calcium
8% of RDI
Folate
48% of RDI
Good to know
You can substitute store-bought rotisserie chicken for cooked chicken breast to save time.
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