Tortilla soup is a Mexican-style soup that usually has chicken in it, plus all the bells and whistles which are normally found in this quick and easy dinner – avocado, cilantro, and corn tortilla chips. Not mine. I decided to feature those amazing antioxidant rich black beans instead of the chicken. It still has that unique tortilla soup flavour, but it’s a heart healthier version.
3 cups (750 mL) lower sodium chicken or vegetable broth
One – 19 fl oz (540 mL) can diced tomatoes
One -19 fl oz. (540 mL) can black beans, rinsed and drained
¼ cup (60 mL) deli fresh salsa, mild, medium, or hot
1 tbsp (15 mL) hot sauce, less if desired
1 cup (250 mL) fresh or frozen corn, no need to thaw
1 ripe avocado, peeled and sliced thinly
1 cup (250 mL) thinly sliced green onions, approx. 5 green onions
1 cup (250 mL) chopped cilantro
1 lime, scrubbed well and cut into quarters
40 unsalted whole corn tortilla chips
- Heat chicken or vegetable broth in a large pot over medium/high heat. When it comes to the boil add tomatoes, black beans, salsa, hot sauce, and corn. Bring to the boil, cover, reduce heat to low and simmer for 5 minutes. Stir and remove from heat.
- Ladle soup into 4 deep soup bowls. Equally divide the avocado, green onion and cilantro and sprinkle on top of each soup bowl. Squeeze on some fresh lime juice.
- Put 10 tortilla chips in your hands and slightly crush them into each bowl. Mix gently and serve.
Makes 8 cups (2 L)
Each serving is equal to 2 cups (500 mL)
One serving contains: 420 Calories, 13.4 g Total Fat, 1.9 g Sat Fat, 0 g Trans Fat, 556 mg Sodium, 64.5 g Carbs, 13 g Fibre, 11.8 g Sugar, 15 g Protein
Diabetes Food Choice Values Per Serving: Each serving contains: 3 ½ Carbohydrates, 1 Meat and Alternative, 2 Fats
This recipe is from Healthy Starts Here!