Sopa Ranchera

Gluten Free
Health score
12%
Sopa Ranchera
45 min.
10
231kcal

Suggestions

This hearty and flavorful Sopa Ranchera is the perfect dish to warm you up from the inside out! A Mexican-inspired soup, it's packed with tender chicken, beans, veggies, and a delightful blend of spices. The best part? It's ready in just 45 minutes, making it an ideal weeknight meal. Serve it up with a squeeze of lime and a sprinkle of cheese for a true taste of Mexico.

With a variety of textures and flavors, this soup is a feast for the senses. The base is a rich and savory broth, infused with the flavors of onion, garlic, oregano, and cumin. Chunky potatoes and chickpeas add substance, while corn and zucchini provide a touch of sweetness. Shredded chicken ensures every bite is satisfying, and a garnish of sour cream, cilantro, and cheese takes this soup over the top.

Not only is this soup delicious, but it's also nutritious. It provides a good balance of protein, carbs, and healthy fats, keeping you full and satisfied. Plus, with a variety of veggies, you'll get a boost of essential vitamins and minerals. So, if you're looking for a comforting and flavorful meal that's also healthy, this Sopa Ranchera is a perfect choice. It's a one-pot wonder that will leave you feeling warm and happy!

Ingredients

  • 1.8 cups baking potatoes cubed peeled
  • 15 ounce garbanzo beans drained canned (garbanzo beans)
  • 48 ounce chicken stock see fat-free canned
  • ounces chicken shredded cooked
  • cup corn kernels frozen thawed
  • 0.3 cup cilantro leaves fresh chopped
  • 0.7 cup cilantro leaves fresh chopped
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  • 10  lime wedges 
  • 0.7 cup cream sour low-fat
  • 2.5 ounces monterrey jack cheese shredded reduced-fat
  • 0.7 cup onion finely chopped
  • cup onion chopped
  • 0.5 teaspoon oregano dried
  • 0.8 teaspoon salt 
  • cup tomatoes diced
  • teaspoon vegetable oil 
  • 1.5 cups zucchini sliced quartered

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. To prepare soup, heat the oil in a large Dutch oven over medium-high heat.
  2. Add 1 cup onion; saut 3 minutes.
  3. Add oregano, cumin, and garlic; saut 1 minute.
  4. Add Chicken Stock, potato, and chickpeas; bring to a boil, and cook 5 minutes.
  5. Add chicken, corn, salt, and zucchini; cook 5 minutes. Stir in tomato and cilantro; cook 2 minutes.
  6. Ladle 1 cup soup into each of 10 bowls, and top with 1 tablespoon finely chopped onion, 1 tablespoon cilantro, 1 tablespoon sour cream, and 1 tablespoon cheese.
  7. Serve with lime wedges.

Nutrition Facts

Calories231kcal
Protein25.78%
Fat32.69%
Carbs41.53%

Properties

Glycemic Index
39.51
Glycemic Load
6.54
Inflammation Score
-6
Nutrition Score
12.439130434783%

Flavonoids

Hesperetin
7.74mg
Naringenin
0.71mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
6.55mg

Nutrients percent of daily need

Calories:230.64kcal
11.53%
Fat:8.6g
13.23%
Saturated Fat:3.45g
21.59%
Carbohydrates:24.58g
8.19%
Net Carbohydrates:20.61g
7.49%
Sugar:5.43g
6.03%
Cholesterol:32.77mg
10.92%
Sodium:599.05mg
26.05%
Protein:15.26g
30.52%
Vitamin B6:0.57mg
28.6%
Manganese:0.52mg
25.94%
Vitamin B3:4.71mg
23.57%
Phosphorus:202.13mg
20.21%
Vitamin C:15.33mg
18.58%
Potassium:579.19mg
16.55%
Selenium:11.44Β΅g
16.34%
Fiber:3.97g
15.87%
Vitamin B2:0.26mg
15.27%
Calcium:120.87mg
12.09%
Copper:0.24mg
11.78%
Folate:45.73Β΅g
11.43%
Magnesium:43.17mg
10.79%
Iron:1.83mg
10.15%
Vitamin B1:0.14mg
9.61%
Zinc:1.42mg
9.44%
Vitamin K:9.61Β΅g
9.15%
Vitamin A:414.01IU
8.28%
Vitamin B5:0.63mg
6.35%
Vitamin B12:0.19Β΅g
3.15%
Vitamin E:0.37mg
2.46%