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!

Course Soups, Stews & Chilis

Cuisine Tex Mex

Keyword beans, chicken, healthy, low fat, soup, southwest

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 303

Author Laurie McNamara

Equipment

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

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

US Customary - Metric

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.

Nutrition