Healthy Chicken Tortilla Soup – Low-Calorie & Packed with Flavor

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Step-by-Step Guide – How to Make Chicken Tortilla Soup

This Healthy Chicken Tortilla Soup is easy to make with simple ingredients and comes together in just 30-40 minutes. Below, we’ll walk through each step to ensure your soup is flavorful, hearty, and perfectly balanced.

 Step 1 – Sauté Onions, Garlic, and Jalapeños for Extra Flavor

The first step to making a delicious tortilla soup is building a strong flavor foundation. This is achieved by sautéing aromatics like onions, garlic, and jalapeños to bring out their natural sweetness and spiciness.

How to Sauté Aromatics Properly:

  1. Heat the Oil: In a large Dutch oven or soup pot, heat 1 tablespoon of olive oil over medium heat. Using extra virgin olive oil or avocado oil gives the soup a rich depth of flavor.
  2. Sauté the Onions: Add 1 small diced onion to the pot and stir occasionally. Cook for about 3-5 minutes, until the onion turns soft and translucent.
  3. Add the Garlic: Stir in 3 minced garlic cloves and cook for another 30 seconds to 1 minute, or until fragrant. Be careful not to burn the garlic, as it can turn bitter.
  4. Spice It Up: For those who enjoy a little heat, add 1 finely diced jalapeño (seeds removed for mild spice, or kept for extra heat). Sauté for another 1-2 minutes until softened.
  5. Seasoning Boost: At this stage, add 1 teaspoon of ground cumin, 1 teaspoon of chili powder, and a pinch of salt. This helps the spices bloom and enhances their flavor.

Why This Step Matters:

  • Sautéing releases natural sugars in the onions, creating a slightly sweet undertone that balances the spice.
  • Cooking the garlic and spices together enhances the depth of flavor, making the soup taste richer.

  Add Chicken, Tomatoes, and Broth – Let It Simmer

Once your aromatics are fragrant and slightly golden, it’s time to build the soup base. This is where the broth, tomatoes, and chicken come together to create the heart of the dish.

How to Build the Soup Base:

  1. Pour in the Broth: Add 4 cups of low-sodium chicken broth (or homemade bone broth for extra nutrients). If you prefer a thicker consistency, use 3 cups of broth and 1 cup of crushed tomatoes.
  2. Add Fire-Roasted Tomatoes: Stir in 1 can (14.5 oz) of fire-roasted tomatoes. These add a deep, smoky flavor that elevates the soup’s taste.
  3. Incorporate the Chicken: Place 2 boneless, skinless chicken breasts directly into the pot. The chicken will cook in the broth, making it tender and easy to shred later.
  4. Adjust Seasonings: Add 1 teaspoon of smoked paprika, ½ teaspoon of dried oregano, and ½ teaspoon of ground black pepper. Stir everything together.
  5. Bring to a Boil, Then Simmer: Increase the heat to medium-high until the soup starts boiling. Once boiling, reduce to low heat, cover with a lid, and let it simmer for 20-25 minutes.

Why Simmering is Important:

  • Tenderizes the chicken, making it juicy and easy to shred.
  • Allows the flavors to blend, making the soup richer and more cohesive.
  • Reduces excess liquid, creating a perfectly balanced broth.

 Step 3 – Shred the Chicken and Add Black Beans & Lime Juice

After simmering, the chicken should be fully cooked and tender enough to shred. This step adds texture and finalizes the soup’s depth of flavor.

How to Properly Shred the Chicken:

  1. Remove the Chicken: Carefully take out the chicken breasts and place them on a clean cutting board or plate.
  2. Shred with Forks: Using two forks, gently pull the chicken apart into thin strips. If you prefer, you can chop it into small bite-sized pieces.
  3. Return to the Pot: Add the shredded chicken back into the soup and stir well.

Adding More Ingredients for Flavor & Nutrition:

  1. Black Beans: Stir in 1 cup of cooked black beans (drained and rinsed). This adds fiber and protein while keeping the soup filling.
  2. Lime Juice: Squeeze in the juice of one fresh lime to brighten up the flavors and balance the spices.
  3. Simmer for an Extra 5 Minutes: Let everything cook together for another 5 minutes, so the flavors fully combine.

Why This Step Matters:

  • Shredded chicken soaks up the broth, making it more flavorful.
  • Lime juice enhances freshness and cuts through the richness.
  • Black beans provide extra protein and texture without overpowering the soup.

 Step 4 – Serve with Tortilla Strips, Avocado, and Fresh Cilantro

Now that your Healthy Chicken Tortilla Soup is ready, it’s time to serve it up with delicious toppings!

Best Toppings for Chicken Tortilla Soup:

  1. Crunchy Tortilla Strips:
    • Cut corn tortillas into thin strips, lightly spray with olive oil, and bake at 375°F (190°C) for 8-10 minutes until crispy.
    • Alternatively, use store-bought baked tortilla chips for convenience.
  2. Creamy Additions:
    • Diced avocado for creaminess and healthy fats.
    • A dollop of Greek yogurt or light sour cream instead of heavy cream.
  3. Fresh & Zesty Garnishes:
    • Chopped fresh cilantro for brightness.
    • A wedge of extra lime for a citrusy kick.
    • Thinly sliced jalapeños for extra spice.

How to Serve for the Best Experience:

  • Ladle the soup into bowls while it’s hot.
  • Arrange the toppings on top or serve on the side for a customizable experience.
  • Pair with a side of whole-wheat tortillas or a light green salad for a complete meal.

Why Toppings Matter:

  • Tortilla strips add crunch, balancing the smooth broth.
  • Avocado adds richness, making the soup more satisfying.
  • Fresh herbs and lime juice enhance the flavors, keeping it light and refreshing.

Final Thoughts

With this easy step-by-step guide, you can make a delicious, low-calorie chicken tortilla soup that is both healthy and satisfying. The combination of lean protein, nutrient-rich beans, and fresh ingredients makes this a perfect meal for any time of the year.

Would you like additional sections, such as storage tips or variations? 😊

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