Healthy Southwest Chicken Soup

Cozy up with a bowl of this Healthy Southwest Chicken Soup! Peppers and onions are sautéed and mixed with a homemade southwest seasoning, fire roasted tomatoes, pinto and black beans, charred corn and chicken. Serves 8+ in under an hour!

Another day and another soup for your soul.

It’s one of the only things I want to make these days. I crave bowls of comfort or carbs. There’s no in-between. Trying to conjure up recipes consisting of mostly canned goods isn’t a impossible task, luckily I stock up on weeks ago (years, even) now I’m trying to make the most of my pantry ingredients while not trying to use all my pantry ingredients. Know what I mean?

The struggle is real.

Luckily this soup calls for just a few yet pretty basic pantry ingredients; beans, fire-roasted tomatoes, homemade southwest seasoning and broth. However there are a few fresh ingredients as well. And if you have frozen corn on hand, I highly suggest thawing it and charring it in a dry skillet for that extra flavor. SO good.

To Make This Southwest Chicken Soup You Will Need:

• olive oil spray
• yellow onion
• green pepper
• kosher salt
• jalapeno
• garlic
• pinto beans
• black beans
• crushed fire-roasted tomatoes
• shredded cooked chicken
• sweet corn
• southwest seasoning
• lime juice, plus wedges for serving
• avocado, for serving
• cilantro, for serving
• tortilla strips or chips, for serving

Into a large dutch oven add; 1 teaspoon olive oil, 1 chopped medium yellow onion, 3/4 cup diced green bell pepper, 1 jalapeño – seeded and diced, 4 cloves minced garlic with a pinch of kosher salt. Stir and cook on medium-low heat until the vegetables are tender and onions are golden in spots. About 8 minutes.

Next, add 2 tablespoons southwest seasoning.

Toss to combine and cook 1 minute.

To the peppers and onions add; 1 (28 ounce) can crushed fire-roasted tomatoes, 2 cups shredded cooked chicken, 1 cup charred sweet corn, 1 can (rinsed and drained) black beans and pinto beans.

Pour in 1 quart (4 cups) low-sodium chicken broth.

Lastly, add the remaining drained can of pinto to a mini food processor, and pulse until smooth. Transfer the blended pinto beans to the soup and stir to combine.

Cover and bring the soup to a low boil. Reduce to medium low, simmering for 30 to 40 minutes.

Squeeze in the juice of 1 lime and season with kosher salt to taste.

Serve this healthy southwest chicken soup ladled into bowls and topped with sliced avocado, cilantro and tortilla strips – if desired.

I like mine with extra lime juice.

Light and healthy with robust spices. There’s lots of delicious texture with nothing to feel guilty about. 

Enjoy! And if you give this Healthy Southwest Chicken Soup recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

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Yield: 8 servings

Southwest Chicken Soup

Cozy up with a bowl of this Healthy Southwest Chicken Soup! Peppers and onions are sautéed and mixed with a homemade southwest seasoning, fire roasted tomatoes, pinto and black beans, charred corn and chicken. Serves 8+ in under an hour!

Prep Time: 15 minutes mins

Cook Time: 30 minutes mins

Total Time: 45 minutes mins

Ingredients

FOR THE SOUP:

• 1 teaspoon olive oil, extra light
• 1 medium yellow onion, diced
• 3/4 cup green bell pepper, diced
• 1 large jalapeño, seeded and ribs removed for less heat
• 4 cloves garlic, minced
• kosher salt
• 2 tablespoons southwest seasoning
• 28 ounces canned crushed fire-roasted tomatoes
• 2 cups shredded cooked chicken, plus any cooking liquids* (see notes)
• 1 cup charred corn, see notes
• 15 ounces canned pinto bean, pureed (see notes)
• 15 ounces canned pinto beans, drained and rinsed
• 15 ounces canned black beans, drained and rinsed
• 4 cups low-sodium chicken broth, (or 1 quart)
• 1/2 lime, juiced

FOR SERVING:

• sliced avocado
• chopped cilantro
• tortilla strips or chips
• lime wedges

Equipment

• Lodge EC7OD13 Enameled Cast Iron Oval Dutch Oven, 7-Quart, Oyster White

Instructions 

• In a large dutch oven add the olive oil, onion, bell pepper, jalapeño, minced garlic with a pinch of kosher salt.
• Stir and cook on medium-low heat until the vegetables are tender and onions are golden in spots. About 8 minutes.
• Next, add 2 tablespoons southwest seasoning, stir and cook 1 minute.
• To the peppers and onions add; crushed fire-roasted tomatoes, shredded chicken, charred sweet corn, black beans and pinto beans.
• Pour in 1 quart (4 cups) low-sodium chicken broth.
• Lastly, add the pureed pinto beans (see notes) to the soup and stir to combine.
• Cover and bring the soup to a low boil. Reduce to medium low, simmering for 30 to 40 minutes.
• Squeeze in the juice of 1 lime and season with kosher salt to taste.
• Ladle the soup into bowls and top with sliced avocado, cilantro and tortilla strips – if desired.

Notes

*earlier in the week, I slow cooked a whole chicken to use in recipes throoughout the week. I add 1 carrot, celery and onion into my slow cooker. Add the whole chicken, pour over 1 cup broth and season with poultry seasoning and kosher salt. Then I cook it on low for 6 to 8 hours or high for around 4 hours. I remvoe the chicken to a cutting board and shred the chicken before freezing. Then drain the fat from cooking liquids and save them to add to the soup. If using a rotisserie chicken, you won't have any cooking liquids, that's fine you can add an extra 1 and 1/2 cups of broth or water.

** thaw corn and add to a dry skillet that has been preeheated on medium-high heat. Spread in an even layer and cook undisturbed for 3 to 4 minutes or until a char forms.

*** in your mini food processor or blender, add 1 entire can of drained pinto beans and puree until smooth. This will help thicken up the soup a smidge with out adding a ton of calories.

Serving: 1generous cup, Calories: 303kcal, Carbohydrates: 34g, Protein: 17g, Fat: 12g, Saturated Fat: 3g, Polyunsaturated Fat: 8g, Cholesterol: 37mg, Sodium: 356mg, Fiber: 7g, Sugar: 6g

Author: Laurie McNamara

Course: Soups, Stews & Chilis

Cuisine: Tex Mex