Tortilla Soup

Gluten Free
Very Healthy
Health score
82%
Tortilla Soup
45 min.
2
885kcal

Suggestions

Ingredients

  • servings garnish: avocados shredded chopped
  •  bay leaf 
  • 14 ounce canned tomatoes diced drained canned
  • tablespoons carrot baby food 
  • 0.3 teaspoon cayenne (optional — I never use)
  • 1.5 cups chicken breast shredded (use more or less)
  • 12 ounces corn tortillas chopped ()
  • tablespoon garlic finely chopped
  • tablespoon ground cumin 
  • teaspoon honey 
  • cup onions chopped
  • servings pepper and salt black to taste (if necessary)
  • tablespoons vegetable oil light

Equipment

  • bowl
  • pot
  • dutch oven

Directions

  1. In a Dutch oven or large pot, heat the oil over medium for about 40 seconds.
  2. Add the onions and tortillas and sauté for 3-5 minutes.
  3. Add the garlic and sauté for another 2 minutes, scraping bottom of pot with a spoon.
  4. Add the tomatoes and 1 cup of the water or broth. Scrape bottom of pot. If using soup base, add the soup base and stir until it is dissolved. Stir in remaining 2 cups water (or broth).Continue heating over medium or just below a boil, then add the carrot baby food, cumin, chili powder, honey and the bay leaf. Increase heat slightly and bring to a boil, then reduce heat to a simmer. Cover and let simmer for 30 minutes. Uncover and simmer, stirring often, for about 20-30 minutes or until soup is thick.
  5. Add salt and black pepper to taste. About 5 minutes before serving, add the chicken. Alternatively, you can put a big stack of chicken in a bowl, top it with avocados and cheese, then pour the soup around it.
  6. Remove the by leaf before serving. Makes about 5 cups.

Nutrition Facts

Calories885kcal
Protein20.72%
Fat33%
Carbs46.28%

Properties

Glycemic Index
170.3
Glycemic Load
41.22
Inflammation Score
-10
Nutrition Score
41.068695897641%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
4.01mg
Kaempferol
0.57mg
Myricetin
0.09mg
Quercetin
16.34mg

Nutrients percent of daily need

Calories:884.63kcal
44.23%
Fat:33.48g
51.5%
Saturated Fat:8.46g
52.9%
Carbohydrates:105.63g
35.21%
Net Carbohydrates:88.85g
32.31%
Sugar:17.63g
19.59%
Cholesterol:100.87mg
33.62%
Sodium:612.6mg
26.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.28g
94.56%
Phosphorus:948.96mg
94.9%
Vitamin B3:13.71mg
68.57%
Fiber:16.78g
67.12%
Vitamin A:3316.02IU
66.32%
Vitamin B6:1.3mg
64.93%
Manganese:1.26mg
63%
Selenium:43.35µg
61.93%
Magnesium:212.27mg
53.07%
Iron:8.48mg
47.12%
Calcium:419.35mg
41.94%
Potassium:1402.63mg
40.08%
Copper:0.77mg
38.38%
Zinc:5.56mg
37.05%
Vitamin E:5.32mg
35.47%
Vitamin C:26.77mg
32.45%
Vitamin B1:0.46mg
30.45%
Vitamin B2:0.5mg
29.17%
Vitamin K:22.48µg
21.41%
Vitamin B5:1.96mg
19.64%
Vitamin B12:0.94µg
15.72%
Folate:60.42µg
15.11%