Souper Healthy Tortilla Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
For Soup: 4 tsp minced garlic2-3 celery stalks with leafy tops, chopped1 can chickpeas, drained and rinsed1 can chopped tomatoes3 cups chicken or vegetable broth1 TB parsley1 6-inch whole wheat tortillaFor Salsa:1 TB olive oil1 TB lime juice1 avocado, chopped into 1/2 inch cubes1 cup frozen corncilantro to taste
Spray large dutch oven with nonstick spray and saute garlic and celery for ~ 3 minutes.
Add broth, chickpeas, tomatoes, and parsley and let simmer ~ 10 minutes.
While soup simmers, in a separate bowl combine olive oil and lime juice. Then add avocado and corn and mix to coat. Sprinkle cilantro (fresh or dried) to taste.
Finally, slice the whole wheat tortilla into thin, short slices (approximately 1/4 inch thick and 2-3 inches long). Toast until lightly brown and crispy using a toaster oven or a conventional oven and cookie sheet.
To serve, ladle out soup, top with 2 spoonfuls of salsa and several tortilla strips. Enjoy!
NOTE: Since avocados are so big these days, you can usually use just 1/2 an avocado for the salsa. Also, some may choose to use 1/2 cup of corn, but I like corn so I add a little more.
Number of Servings: 5
Recipe submitted by SparkPeople user HEATHER8WC.
Add broth, chickpeas, tomatoes, and parsley and let simmer ~ 10 minutes.
While soup simmers, in a separate bowl combine olive oil and lime juice. Then add avocado and corn and mix to coat. Sprinkle cilantro (fresh or dried) to taste.
Finally, slice the whole wheat tortilla into thin, short slices (approximately 1/4 inch thick and 2-3 inches long). Toast until lightly brown and crispy using a toaster oven or a conventional oven and cookie sheet.
To serve, ladle out soup, top with 2 spoonfuls of salsa and several tortilla strips. Enjoy!
NOTE: Since avocados are so big these days, you can usually use just 1/2 an avocado for the salsa. Also, some may choose to use 1/2 cup of corn, but I like corn so I add a little more.
Number of Servings: 5
Recipe submitted by SparkPeople user HEATHER8WC.
Nutritional Info Amount Per Serving
- Calories: 281.9
- Total Fat: 10.7 g
- Cholesterol: 0.0 mg
- Sodium: 1,329.0 mg
- Total Carbs: 41.4 g
- Dietary Fiber: 9.1 g
- Protein: 8.8 g
Member Reviews
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ACULLITON
Great! I modified it quite a bit based on preference/pantry stock. I omitted the parsley, chickpeas & tomatoes and added diced onion, red bell pepper jalapenos and green chilis; black beans, cumin & ancho chili powder. It was AMAZING!! Be careful with the tortillas as I burned my first batch! - 10/21/12