- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Difficulty: Easy
- Servings: 2
This soup is not just delicious; it’s also packed with nutrients. High in fiber and protein, it’s a satisfying meal that will keep you full and energized.
Ingredients
- 2 tbsp vegetable oil
- 1 red onion, finely chopped
- 3 garlic cloves, finely chopped
- 1 tsp cumin
- Pinch of chili powder
- 1½ tbsp chipotle paste
- 3 cups (700ml) low-sodium chicken stock
- 3 chicken thighs (about 12 oz or 340g)
- 2 tortilla wraps, cut into triangles
- 1 can (14 oz/390g) pinto beans, drained
- 1 can (7 oz/195g) sweet corn, drained
- 1 lime, ½ zested and juiced
- 3 tbsp low-fat natural yogurt or sour cream, to serve
- ½ cup (15g) cilantro, roughly chopped
- 1 red chili, sliced (optional)
Instructions
- Heat 1 tbsp of oil in a large, lidded saucepan over medium heat. Add the chopped red onion and a pinch of salt. Cook for 8-10 minutes until softened, stirring occasionally. This slow cooking process will bring out the onion’s natural sweetness, adding depth to your soup.
- Add the minced garlic, cumin, chili powder, and chipotle paste. Cook for 2-3 minutes until fragrant. This step is crucial for developing the complex flavors that make this soup special. The aroma should be intoxicating!
- Pour in the chicken stock, scraping up any caramelized bits from the bottom of the pan. These browned bits are flavor gold! Bring the mixture to a boil, then add the chicken thighs. Reduce heat, cover, and simmer for 20-25 minutes until the chicken is cooked through.
- While the chicken cooks, preheat your oven to 400°F (200°C). Drizzle the remaining 1 tbsp of oil over the tortilla triangles. Spread them on a lined baking sheet in a single layer, season lightly, and bake for 7-8 minutes until golden brown and crisp. Set aside to cool.
- Once the chicken is cooked, remove it from the soup and shred using two forks. Add the pinto beans and corn to the soup and cook for 5 minutes to warm through. Return the shredded chicken to the pot.
- Season the soup with salt, pepper, half the lime juice, and all of the zest. Taste and adjust seasoning as needed.
- Divide the soup between two bowls. Top with a dollop of yogurt or sour cream, sprinkle with cilantro and sliced chili (if using). Add the crispy tortilla chips and serve with lime wedges on the side.
Pro Tip: For an extra kick, add a dash of your favorite hot sauce just before serving!
A Taste of Tex-Mex History
Tortilla soup, or “sopa de tortilla,” has its roots in Mexico, particularly in the Mexico City region. However, the version we’re making today has been influenced by Tex-Mex cuisine, a fusion of Mexican and American Southwest flavors that originated in Texas.
This hearty soup became popular in the United States during the 1890s, coinciding with the rise of “chili queens” in San Antonio, Texas. These street food vendors helped popularize Mexican-inspired dishes, including various soups and stews.
Our recipe pays homage to this rich culinary heritage while adding a modern twist with the addition of chipotle paste for a smoky depth and the option of yogurt for a lighter finish. It’s a perfect example of how Tex-Mex cuisine continues to evolve while staying true to its comforting, flavor-packed roots.
Nutritional Information
Per serving:
- Calories: 601 kcal
- Fat: 23g
- Saturated Fat: 4g
- Carbohydrates: 57g
- Sugars: 13g
- Fiber: 16g
- Protein: 33g
- Salt: 1.4g
This Spicy Tortilla Soup is not just delicious, it’s also nutritionally balanced. The high fiber content (16g per serving) supports digestive health and helps you feel full longer. With 33g of protein per serving, it’s great for muscle repair and growth. The moderate fat content, mostly from heart-healthy sources like chicken and beans, helps with nutrient absorption.
Chef’s Tips and Tricks
- Chicken Choice: While this recipe calls for chicken thighs, you can use breast meat if you prefer. Thighs tend to be more flavorful and stay juicier in soups.
- Tortilla Crunch: For extra-crispy tortilla strips, try frying them instead of baking. Heat oil in a skillet and fry the strips in batches until golden brown.
- Spice Control: Adjust the heat level by varying the amount of chili powder and chipotle paste. Remember, you can always add more heat, but you can’t take it away!
- Make it Vegetarian: Swap the chicken for extra beans or add some diced zucchini and bell peppers. Use vegetable stock instead of chicken stock.
- Garnish Galore: Get creative with your toppings! Try diced avocado, shredded cheese, or a dollop of guacamole for added texture and flavor.
- Stock Matters: If you have the time, homemade chicken stock will take this soup to the next level. If not, a good quality store-bought low-sodium stock works great too.
