heart health

Chicken Tortilla Soup is my go-to easy and delicious meal. I believe that food should be both delicious and nutritious!

Today, I’m excited to share with you my hearty Chicken Tortilla Soup recipe, a dish that’s perfect for cozy nights (or anytime) and packed with wholesome ingredients. This savory soup combines tender organic chicken, zesty spices, and a blend of black and pinto beans, offering a delightful symphony of flavors and textures. But this soup isn’t just about taste; it’s also a powerhouse of health benefits. Let’s dive into the goodness that each ingredient brings to your bowl!

Health Benefits of Black and Pinto Beans

Black and pinto beans are nutritional superstars. Rich in protein and dietary fiber, they help keep you full longer, support digestive health, and aid in maintaining a balanced diet. These beans are also excellent sources of antioxidants, which combat inflammation and protect your cells from damage. Additionally, their high iron content boosts energy levels, making them an essential component of a healthy lifestyle.

The Power of Cumin

Cumin, a fragrant spice often used in Mexican cuisine, does more than just add a warm, earthy flavor to your soup. It’s packed with antioxidants, which help fight free radicals in the body. Cumin also aids digestion, reduces inflammation, and has antimicrobial properties that can enhance your overall health. Incorporating cumin into your meals can be a simple yet effective way to boost your nutritional intake.

Why I Choose Organic Chicken

I always opt for organic chicken in my soup to ensure I’m consuming poultry free from antibiotics and added hormones. Organic chicken is often more nutrient-dense, providing higher levels of omega-3 fatty acids, which are essential for heart health. Moreover, organic farming practices are better for the environment and promote animal welfare, making it a healthier and more ethical choice for my family.

Stay tuned as I guide you through the steps to create this delectable Chicken Tortilla Soup, a meal that’s not only comforting but also brimming with health benefits. Let’s get cooking!

Ingredients for Chicken Tortilla Soup

7 cups low-sodium vegetable or chicken broth

1 diced onion

2 red or orange bell peppers

4 cloves minced garlic

1 can 28 oz crushed tomatoes or fresh

3 cans (4 oz) chopped green chile peppers, drained

1 1/2 tsp chili powder

1 1/2 cups frozen corn

1 can organic black beans

1 can organic pinto beans

1/2 jalapeno or 6 slices (for mild to medium heat)

1/2 cup almond meal

4 organic chicken thighs or 2 breasts

1 cup of zucchini or spinach (optional)

Toppings: organic tortilla chips, avocado

Directions for Chicken Tortilla Soup

Cook the chicken in advance and cut into bite size cubes.

Heat 2 Tbsp of the broth in large pot over medium heat. Stir in the bell pepper, onion, garlic, and cumin. Cook 5 minutes until the vegetables are tender.

Mix in the tomatoes and chile peppers.

Pour in the broth and reason with salt, pepper, and chili powder.

Bring to a boil. Reduce heat to low and simmer 30 minutes.

Mix corn, chicken, and beans into the soup and continue to cook for 10 minutes.

Sir in the almond meal to thicken. Add spinach or zucchini and cook until tender.

Serve in bowls topped with crushed tortilla chips (3-4 chips) and avocado.

Makes 6 servings

Enjoy. Please let me know if you love it as much as we do!

Avocado cilantro dressing can be used with crackers, salads, or as a raw vegetable dip. Plus you can use it on a wrap or sandwich instead of mayonnaise. The recipe as is will be thick but you can thin it by adding more water. The key as we know is finding that perfect ripeness of the avocado. And when you do, it’s magic. I love garlic so you can adjust accordingly if you want more. My husband doesn’t love it as much as I so I compromise with 2 cloves!

Avocados are not only delicious but an important source of healthy fat great for adults and babies! It helps increase the absorption of fat-soluble nutrients such as vitamins A, D, K, and E. They are a good source of fiber and nearly 20 vitamins, minerals, and phytonutrients, making them a heart-healthy choice.

Plus we have the superfood cilantro that we can talk about for days and all the health and detoxification benefits. It’s one of the few herbs that can pull heavy metals from the body. My favorite benefit is that it supports digestion and helps with healthier bowel movements. With that, this may be just what the doctor (Naturopathic) ordered. If you need support with your digestive health, give us a call or schedule your first session for free.

Let me know if you love it and how you use it. Enjoy!

Note: if you don’t have the yogurt on hand, it tastes good without it too.

Ingredients

1 ripe avocado

1/4 c dairy-free unsweetened yogurt

1/2 cup of water

1 cup of cilantro leaves and stems

2 cloves of garlic

1/2 tsp of Celtic or Himalayan salt

1/2 lime, fresh squeezed

Directions

Add all the ingredients in a food processor or Vitamix. Blend until smooth. You’ll be able to determine the consistency and whether you will need to add more water depending on your preference.
Transfer to a bottle or jar for storage and refrigerate at least one hour before serving.