March 2008 | Tasty Tortilla Soup

Submitted by NVIH’s Dr. Andrew Miller. Soups are a great way to add a lot of vegetables to your family’s diet.

Ingredients

• 4 tablespoons olive oil or vegetable oil
• 6 (6 inch) corn tortillas, coarsely chopped
• 6 cloves garlic, minced
• 1/2 cup chopped fresh cilantro
• 1 onion, chopped
• 2 small to medium zucchini, sliced
• 1 (28 ounce) can diced tomatoes
• 1 (15 ounce) can black beans, drained
• 2 boneless, skinless chicken breasts, cooked and chopped
• 2 tablespoons ground cumin
• 1 tablespoon chili powder
• 3 bay leaves
• 6 cups low sodium chicken broth
• 1/2 teaspoon ground cayenne pepper (may use less if desire less spicy)
• Salt to taste if desired

Instructions

For a vegetarian soup omit the chicken and use vegetable broth.

1. In a large pot heat the oil.
2. Add garlic, cilantro, onion, and zucchini. Sauté for 2 to three minutes.
3. Stir in tomatoes and bring to a boil. Add cumin, chili powder, bay leaves, black beans, chicken, and broth. Return to a boil, reduce heat to medium-low and add cayenne.
4. Simmer for 30 minutes. Remove bay leaves and add tortillas just before serving.

Nutrition Information

Makes eight servings (version with chicken).

• Calories: 280
• Total Fat: 9g
• Saturated Fat: 1g
• Cholesterol: 26mg
• Sodium: 403mg
• Carbohydrates: 26g
• Fiber: 6g
• Protein: 20g