Tortilla Soup

Gluten Free
Very Healthy
Health score
68%
Tortilla Soup
30 min.
4
1131kcal

Suggestions

Ingredients

  • ounce tomato sauce canned
  • 28 ounce canned tomatoes canned
  • pound chicken breast tenders 
  • cups chicken stock see 
  • medium to 2 chipotle peppers in adobo sauce spanish hot chopped canned (medium to heat level)
  •  ears corn on the cob 
  • servings corn oil for drizzling, plus 2 tablespoons -- 2 turns of the pot in a slow stream
  • cups tortilla chips blue
  • cloves garlic chopped
  • teaspoon ground cumin 
  •  juice of lemon diced with the juice of 1/2 lemon ripe
  • medium skinned onion yellow chopped
  • tablespoons parsley leaves chopped
  • cup pepper jack cheese shredded
  • teaspoon poultry seasoning 
  •  bell pepper split red seeded
  • 0.3  onion raw red chopped
  • servings salt and pepper 
  • 0.5 cup cup heavy whipping cream sour
  • small zucchini small to medium

Equipment

  • pot
  • grill
  • grill pan

Directions

  1. Watch how to make this recipe.
  2. Heat a grill pan to high and a soup pot to medium-high.
  3. Drizzle oil on corn and place on grill pan.
  4. Add red pepper to grill with corn. Char vegetables 10 minutes, total, turning occasionally.
  5. Remove to cool, 5 minutes.
  6. Remove charred skin from the pepper.
  7. While vegetables cook, dice chicken.
  8. Add 2 tablespoons oil to hot soup pot.
  9. Add chicken to pot. Season with poultry seasoning, cumin, salt and pepper. Lightly brown the chicken.
  10. Add zucchini, onions, garlic and chipotle peppers. Cook vegetables with chicken 5 to 7 minutes to soften.
  11. Add tomatoes, tomato sauce and stock. Bring soup to a bubble, reduce heat to medium low.
  12. Scrape corn off cob and add to soup. Chop grilled red pepper and stir into soup.
  13. Add chips to soup in handfuls and fold in.
  14. Serve soup immediately with scatter of shredded cheese and a dollop of sour cream. Top with any or all of the suggested garnishes.

Nutrition Facts

Calories1131kcal
Protein18.69%
Fat34.85%
Carbs46.46%

Properties

Glycemic Index
80.75
Glycemic Load
10.38
Inflammation Score
-10
Nutrition Score
57.033043306807%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
4.31mg
Luteolin
0.21mg
Isorhamnetin
1.72mg
Kaempferol
0.26mg
Myricetin
0.34mg
Quercetin
7.31mg

Nutrients percent of daily need

Calories:1130.7kcal
56.54%
Fat:45.56g
70.09%
Saturated Fat:13.25g
82.82%
Carbohydrates:136.68g
45.56%
Net Carbohydrates:118.74g
43.18%
Sugar:23.79g
26.43%
Cholesterol:120.08mg
40.03%
Sodium:1729.46mg
75.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.97g
109.93%
Vitamin A:7038.59IU
140.77%
Vitamin C:90.53mg
109.73%
Vitamin B3:21.56mg
107.8%
Vitamin B6:1.92mg
96.02%
Phosphorus:922.81mg
92.28%
Selenium:53.42µg
76.31%
Vitamin K:77.82µg
74.12%
Fiber:17.94g
71.78%
Magnesium:256.08mg
64.02%
Potassium:2231.89mg
63.77%
Vitamin E:8.42mg
56.13%
Calcium:504.01mg
50.4%
Manganese:1mg
50.11%
Vitamin B1:0.74mg
49.49%
Vitamin B2:0.83mg
48.84%
Vitamin B5:4.72mg
47.22%
Iron:8.19mg
45.48%
Copper:0.86mg
42.84%
Folate:152.43µg
38.11%
Zinc:5.14mg
34.26%
Vitamin B12:0.52µg
8.69%
Vitamin D:0.28µg
1.89%