Are you looking for a low-calorie soup that is both delicious and filling? Look no further than a steaming bowl of chicken tortilla soup! With only 90 calories per cup (249 g), this soup is a guilt-free way to warm up on a chilly day.
This soup is loaded with wholesome ingredients like shredded chicken, black beans, corn, and tomatoes, making it a nourishing option for anyone looking to boost their nutrient intake.
In this article, we'll explore how to make chicken tortilla soup, its health benefits, and some delicious serving suggestions. Let's get started!
Calorie count
As mentioned, chicken tortilla soup is a low-calorie option at just 90 calories per cup. This makes it a great choice for anyone watching their weight or looking to cut calories without sacrificing flavor. It's also a good source of protein, fiber, and vitamins and minerals like vitamin C and iron.
Ingredients
To make chicken tortilla soup, you'll need the following ingredients:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 bell pepper, chopped
- 1 jalapeno pepper, seeded and minced
- 1 can diced tomatoes
- 4 cups chicken stock
- 1 can black beans, rinsed and drained
- 1 can corn, drained
- 2 cups shredded cooked chicken
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Corn tortilla chips, shredded cheese, and sour cream for garnish (optional)
Preparation
To make chicken tortilla soup:
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, bell pepper, and jalapeno pepper and cook until softened, about 5 minutes.
- Add the diced tomatoes, chicken stock, black beans, corn, cooked chicken, cumin, and chili powder. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
- Season with salt and pepper to taste.
- For a crunchy topping, serve with crushed corn tortilla chips and shredded cheese. Sour cream makes a nice creamy addition as well.
Storage
Chicken tortilla soup can be stored in an airtight container in the refrigerator for up to 5 days, or frozen for up to 3 months. Reheat on the stove or in the microwave until heated through.
Flavor
Chicken tortilla soup is a flavorful and satisfying meal that combines the rich flavors of chicken, beans, and vegetables with the spicy heat of chili peppers and cumin. The addition of tortilla chips and cheese adds a crunchy and creamy texture that rounds out the dish.
Variations
While the classic chicken tortilla soup recipe is delicious as is, there are many variations you can try to mix things up. Some ideas include:
- Adding diced avocado or guacamole as a topping
- Using shredded beef instead of chicken
- Adding rice or quinoa for a heartier meal
- Using different types of beans like pinto or kidney beans
- Spicing things up with extra chili powder or hot sauce
Health benefits
Chicken tortilla soup is a healthy meal choice that offers a range of health benefits. Some of these include:
- High in protein: The chicken and beans provide a good source of protein that helps build and repair tissues in the body.
- Good source of fiber: The beans and vegetables in the soup are high in fiber, which can help with digestion and weight loss.
- Packed with vitamins and minerals: The soup is rich in vitamins and minerals like vitamin C, iron, and potassium that support overall health.
- Low in calories: With only 90 calories per cup, chicken tortilla soup is a low-calorie option that can help with weight management.
Serving suggestions
Chicken tortilla soup can be served in many ways to suit your tastes. Some ideas include:
- With a dollop of sour cream and some shredded cheese on top
- With a side of tortilla chips for dipping
- As a meal with a side salad or some crusty bread
- In a bread bowl for a fun and filling presentation
Cultural origins
Chicken tortilla soup is a dish with Mexican origins, and it is believed to have originated in the state of Sinaloa. However, the dish has gained popularity throughout North America and can be found in many different variations in restaurants and homes alike.
Popular accompaniments
There are many delicious accompaniments that go well with chicken tortilla soup. Some popular options include:
- Tortilla chips
- Shredded cheese
- Sour cream
- Cilantro
- Sliced avocado
- Lime wedges
5 FAQ About Chicken Tortilla Soup
1. What are the key ingredients in chicken tortilla soup?
Chicken tortilla soup typically contains chicken, tomatoes, onions, garlic, chili powder, cumin, and chicken broth. It is often topped with crispy tortilla strips and garnished with avocado, cheese, and sour cream.
2. Is chicken tortilla soup healthy?
Yes, chicken tortilla soup can be a healthy meal option, as it is low in calories and fat. However, the nutritional content can vary depending on the recipe and ingredients used. It is important to choose a recipe that is low in sodium and high in protein and fiber.
3. Can chicken tortilla soup be made vegetarian or vegan?
Yes, chicken tortilla soup can be made vegetarian or vegan by substituting the chicken with a meat alternative, such as tofu or seitan, and using vegetable broth instead of chicken broth. Dairy-free toppings, such as vegan cheese and sour cream alternatives, can also be used.
4. How can I make chicken tortilla soup at home?
To make chicken tortilla soup at home, you will need chicken breast, diced tomatoes, onions, garlic, chili powder, cumin, chicken broth, tortilla strips, and optional toppings. Cook the chicken in a large pot, then add in the onions and garlic until softened. Add in the tomatoes, spices, and broth, and simmer until heated through. Serve with tortilla strips and toppings.
5. What are some variations of chicken tortilla soup?
Some variations of chicken tortilla soup include adding corn, black beans, or rice to the soup. You can also make a creamier soup by adding in some heavy cream or a roux. Additionally, you can adjust the spice level by adding more or less chili powder and cumin, or by adding in some jalapenos or hot sauce.