Chicken-Tortilla Soup

Gluten Free
Dairy Free
Health score
20%
Chicken-Tortilla Soup
105 min.
8
500kcal

Suggestions


Warm up your mealtime with a delightful bowl of Chicken-Tortilla Soup, a dish that perfectly balances flavor and comfort. This gluten-free and dairy-free recipe is not only hearty but also packed with wholesome ingredients, making it an ideal choice for lunch or dinner. With tender chicken, vibrant vegetables, and a hint of spice, each spoonful is a celebration of taste that will leave you craving more.

Imagine the aroma of sautéed onions, celery, and carrots mingling with the zesty notes of chili powder and fresh cilantro as you prepare this delicious soup. The addition of black beans adds a satisfying texture, while the creamy avocado and crispy tortilla strips provide the perfect finishing touch. Whether you're serving it to family or enjoying a cozy night in, this Chicken-Tortilla Soup is sure to impress.

Ready in just 105 minutes and serving up to eight people, it’s a fantastic option for gatherings or meal prep. Plus, with a caloric breakdown that emphasizes protein and healthy fats, you can indulge without the guilt. So gather your ingredients, roll up your sleeves, and get ready to create a dish that warms the heart and delights the palate!

Ingredients

  •  avocado pitted peeled cut into small dice
  • 15.5 oz black beans drained and rinsed canned
  •  carrots chopped
  • rib celery chopped
  •  chicken pieces bone-in ( 3 lb. total)
  • teaspoon chili powder 
  • 6-inch corn tortillas 
  • tablespoons cornmeal 
  • tablespoons cilantro leaves fresh chopped
  • small jalapeno minced stemmed seeded
  •  lime quartered
  • cups chicken broth low-sodium
  • tablespoons olive oil 
  •  onion chopped
  • servings salt and pepper 
  • teaspoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • pot

Directions

  1. Make tortilla strips: Preheat oven to 375F. Stack tortillas and cut into 1/4-inch strips. Toss in a bowl with vegetable oil, 1/2 tsp. salt and a pinch of pepper.
  2. Spread in a single layer on a large baking sheet.
  3. Bake for 10 to 12 minutes, until golden and crisp, rotating pan halfway through. (Tortillas can be prepared up to 5 days in advance. Keep tightly covered in a cool, dark place.)
  4. Make soup: Warm olive oil in a large pot over medium-high heat.
  5. Add onion, celery, carrots and jalapeo and cook, stirring often, until softened but not browned, about 5 minutes.
  6. Sprinkle chili powder and cornmeal over vegetables and cook for 1 minute, stirring constantly to prevent scorching.
  7. Pour in broth, scraping bottom of pot. Bring to a boil over high heat. Reduce heat to medium-low, add chicken; simmer, partially covered, until chicken is very tender, 30 minutes.
  8. Transfer chicken to a work surface; let rest until cool enough to handle, about 15 minutes. Turn off heat under soup and skim off fat. Shred chicken and discard skin, bones and gristle. Return shredded chicken to pot along with beans. Cook over medium heat, stirring occasionally, until warmed through, about 5 minutes. Season with additional salt and pepper, if desired. (Can be made up to 2 days in advance to this point. Cover and chill.) Stir in cilantro just before serving.
  9. Serve soup hot, garnished with tortilla strips, avocado and lime wedges.

Nutrition Facts

Calories500kcal
Protein24.09%
Fat54.02%
Carbs21.89%

Properties

Glycemic Index
45.1
Glycemic Load
5.19
Inflammation Score
-9
Nutrition Score
22.801304340363%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Hesperetin
7.2mg
Naringenin
0.57mg
Apigenin
0.15mg
Luteolin
0.1mg
Isorhamnetin
0.69mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:499.81kcal
24.99%
Fat:30.73g
47.28%
Saturated Fat:7.09g
44.3%
Carbohydrates:28.02g
9.34%
Net Carbohydrates:18.46g
6.71%
Sugar:2.46g
2.74%
Cholesterol:86.7mg
28.9%
Sodium:567.87mg
24.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.84g
61.68%
Vitamin B3:12.03mg
60.13%
Vitamin A:2916.17IU
58.32%
Fiber:9.56g
38.24%
Phosphorus:369.72mg
36.97%
Vitamin B6:0.69mg
34.3%
Selenium:18.73µg
26.76%
Potassium:924.59mg
26.42%
Folate:91.9µg
22.97%
Vitamin C:17.41mg
21.1%
Vitamin B2:0.36mg
20.96%
Copper:0.4mg
20.07%
Vitamin B5:2mg
19.96%
Magnesium:76.15mg
19.04%
Vitamin K:19.96µg
19.01%
Iron:3.22mg
17.9%
Zinc:2.66mg
17.71%
Manganese:0.33mg
16.63%
Vitamin E:2.3mg
15.31%
Vitamin B1:0.22mg
14.9%
Vitamin B12:0.54µg
8.92%
Calcium:72.71mg
7.27%
Vitamin D:0.23µg
1.54%
Source:My Recipes