Chicken-Tortilla Soup

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

Suggestions


Welcome to a delightful culinary adventure with our Chicken-Tortilla Soup! This hearty and flavorful dish is perfect for any occasion, whether you're looking for a comforting lunch, a satisfying dinner, or a main course that will impress your guests. With its gluten-free and dairy-free features, this soup caters to a variety of dietary preferences, making it an excellent choice for everyone at the table.

Imagine the rich aroma of tender chicken simmering in a savory broth, infused with the vibrant flavors of fresh vegetables and spices. The addition of black beans not only enhances the taste but also boosts the protein content, making this soup a nutritious option. Topped with crispy tortilla strips, creamy avocado, and zesty lime wedges, each bowl is a delightful explosion of textures and flavors.

Ready in just 105 minutes and serving up to 8 people, this Chicken-Tortilla Soup is not only easy to prepare but also perfect for meal prepping. You can make it ahead of time and enjoy the convenience of a delicious homemade meal ready to be served. So gather your ingredients, roll up your sleeves, and get ready to savor a bowl of warmth and comfort that will surely become a family favorite!

Ingredients

  •  avocados pitted peeled cut into small dice
  • 15.5 oz black beans drained and rinsed canned
  •  carrots chopped
  • rib celery chopped
  •  skin-on chicken parts bone-in ( 3 lb. total)
  • teaspoon chili powder 
  • 6-inch corn tortillas 
  • tablespoons coarse cornmeal 
  • tablespoons cilantro leaves fresh chopped
  • small jalapeño minced stemmed seeded
  •  limes 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