Souper Healthy Tortilla Soup

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Nutritional Info
  • Servings Per Recipe: 5
  • 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

View full nutritional breakdown of Souper Healthy Tortilla Soup calories by ingredient
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A very fast and easy way to get veggies and protein! A very fast and easy way to get veggies and protein!
Number of Servings: 5


    For Soup:
    4 tsp minced garlic
    2-3 celery stalks with leafy tops, chopped
    1 can chickpeas, drained and rinsed
    1 can chopped tomatoes
    3 cups chicken or vegetable broth
    1 TB parsley
    1 6-inch whole wheat tortilla

    For Salsa:
    1 TB olive oil
    1 TB lime juice
    1 avocado, chopped into 1/2 inch cubes
    1 cup frozen corn
    cilantro 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.

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Member Ratings For This Recipe

  • Very Good
    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

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