Looking for a simple and delicious healthy dinner that comes together in one pot? Check out this quick Tortilla Soup with Chicken! (Check out a vegetarian version right here!)
It’s also a tasty way to get more servings of veggies into your day! Carrots are rich in beta carotene and other vitamins (1), high in antioxidants (1) and high in soluble fiber which has been shown to slow down the absorption of sugars and starches and feed your friendly gut flora (2).
Zucchini, onion and tomatoes are packed with vitamins, minerals and anti inflammatory benefits to keep your immune system strong and support your body in all that it does for you (3, 4, 5)!
The protein-rich ground chicken adds 30+ grams of protein, plus this recipe has 10 grams of fiber per serving so you can easily stay fueled and support your training goals.
Black beans are an excellent source of complex carbs and also contain a fair amount of protein. They are high in fiber, which gives them a stabilizing effect on your blood sugar, making them a sustained source of long-lasting energy (6).
I love how easy this recipe is and how versatile soups are in general – feel free to jazz it up with any additional toppings!
Quick Tortilla Soup with Chicken
Yield: 2 servings
You will need: knife, cutting board, bowls, medium pot, cooking spoon, measuring cups and spoons
Key: T=Tablespoon; tsp=teaspoon 
Ingredients:
- 1 tsp oil, olive or avocado
- 12 oz chicken breast, cubed*
- pinch of salt
- 1 small onion (1/2 cup), chopped
- 1 large carrot (1/4 cup), chopped
- 1 tsp, chili powder
- 1/2 tsp ground cumin
- 2-3 cups chicken stock
- 1 cup salsa
- 1 T tomato paste
- 1 medium zucchini (1-1 1/4 cups), sliced
- 1/8 cup cilantro or parsley rough chopped
- 6 oz canned black beans, rinsed and drained
- salt and pepper to taste
Optional toppings: squeeze of lime, chopped cilantro, chopped red onion, chopped jalapeno peppers, crushed tortilla chips, sour cream
Directions:
- Begin by cubing the chicken into ½ inch cubes. Season with a generous pinch of salt and allow to season in butcher paper or in a bowl.
- In a medium sized pot, heat oil over medium high heat. Sear chicken and brown on all sides.
- Once chicken has a nice brown color add the onion, and carrots. Cook with the chicken until onions are softened, about 5 minutes.
- Add chili powder, cumin, chicken stock, salsa, tomato paste, zucchini, cilantro and black beans.
- Bring to a simmer over medium low heat. Cook for 15-20 minutes until vegetables are tender.
- Season to taste, top with optional toppings and serve in bowls
*Shortcut option – Skip steps 1-2 by purchasing already cooked chicken or a rotisserie chicken. Chop chicken into bite-sized pieces and warm in pan as onions and carrots cook and proceed with recipe from there.
Nutrition Facts
I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.
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- Sharma, Krishan Datt et al. “Chemical composition, functional properties and processing of carrot-a review.” Journal of food science and technology vol. 49,1 (2012): 22-32. doi:10.1007/s13197-011-0310-7 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3550877/
- Slavin, Joanne. “Fiber and prebiotics: mechanisms and health benefits.” Nutrients vol. 5,4 1417-35. 22 Apr. 2013, doi:10.3390/nu5041417 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
- Martínez-Valdivieso, Damián et al. “Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects.” Nutrients. July 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537869/
- Li, Qiulin et al. “Health Benefits of the Flavonoids from Onion: Constituents and Their Pronounced Antioxidant and Anti-neuroinflammatory Capacities.” Journal of agricultural and food chemistry vol. 68,3 (2020): 799-807. doi:10.1021/acs.jafc.9b07418. Web. https://pubmed.ncbi.nlm.nih.gov/31893634/
- Palozza P, et al. “Tomato Lycopene and Inflammatory Cascade: Basic Interactions and Clinical Implications.” Curr Med Chem. 2010. https://www.ncbi.nlm.nih.gov/pubmed/20491642
- Winham, Donna M. et al. “Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial”. Nutrients. Oct 2017. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/