We LOVE tortilla soup! It is so easy to make and is perfect for every season. This soup is also perfect for leftovers and can last up to 4 days in the fridge. This tortilla soup is filled with deliciousness: tomatoes, black beans, corn, onion, lime, mexican spices and baked tortilla chips.
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You Will Need
Bake the chicken: Preheat the oven to 375F. Place the taco spiced chicken on a baking sheet lined with parchment or non stick liner. Drizzle the chicken with oil (1/2 tsp, 1 tsp, 1 1/2 tsp), sprinkle with salt (1/4 tsp, 1/2 tsp, 3/4 tsp) and pepper (1 pinch, 1/8 tsp, 1/4 tsp). Cook for about 20 minutes in the oven. Use 2 forks to shred the chicken. Keep the oven on to cook the corn strips.
Note: Ensure the chicken is cooked to at least 165F.
Prepare the vegetables & tortillas: While the chicken is cooking, wash and dry the vegetables. Cut the bell pepper and onion in 1 cm dices. Cut the corn tortilla into uniform strips of about 1cm by 5cm.
Cook the soup and bake the tortilla: In a pot on medium high heat, heat oil (1/2 tsp, 1 tsp, 1 1/2 tsp). Add the diced onion and bell pepper. Cook for 5 minutes. Add the mexican spice, diced tomato & tomato paste, black bean & corn, salt (1/2 tsp, 1 tsp, 1 1/2 tsp), pepper (1 pinch, 1/8 tsp, 1/4 tsp) and water (1 cup, 2 cups, 3 cups). Combine and bring to a boil and let simmer for 15 minutes. Check consistency and add water as required for desired consistency.
Once the chicken is cooked and shredded, add it to the soup. If needed, change the baking sheet liner and evenly spread the corn tortilla strips in 1 layer. Bake for 5 to 7 minutes.
Prepare the garnish, assemble and serve: Cut the lime in wedges. Add half the corn tortilla strips to the soup and stir. Serve the soup in individual bowls and garnish with baked corn chips and a lime wedge.
Dr. Craig Herrington, Nathuropath
Black beans are a nutritional powerhouse high in fibre, iron, phosphorus, potassium, calcium, magnesium, selenium, manganese, copper and zinc. Who needs a multivitamin!
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with sour cream or avocado.
Making this recipe with kids?
Ask the child to help by completing step 3 and 5.
- Add the spices and other ingredients to the pot.
- Garnish the soup with tortilla strips and lime.
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Note: We cannot guarantee any dish is allergen free.