Black Bean Tortilla Chip Soup

This is an easy to throw together soup that's delicious, healthy, and oh so kid friendly!

This is an easy to throw together soup that’s delicious, healthy, and oh so kid friendly!

Black Bean Tortilla Chip Soup (Year Round and Kid Friendly)

3 cups (750 mL) lower sodium chicken or vegetable broth

One – 19 fl oz (540 mL) can diced tomatoes

One -19 fl oz. (540 mL) can black beans, rinsed and drained

1/4 cup (60 mL) deli fresh salsa, mild, medium, or hot

1 tbsp (15 mL) hot sauce, less if desired

1 cup (250 mL) fresh or frozen corn, no need to thaw

1 ripe avocado, peeled and sliced thinly

1 cup (250 mL) thinly sliced green onions, approx. 5 green onions

1 cup (250 mL) chopped cilantro

1 lime, scrubbed well and cut into quarters

40 unsalted whole corn tortilla chips

1.    Heat chicken or vegetable broth in a large pot over medium/high heat. When it comes to the boil add tomatoes, black beans, salsa, hot sauce, and corn. Bring to the boil, cover, reduce heat to low and simmer for 5 minutes. Stir and remove from heat.

2.    Ladle soup into 4 deep soup bowls. Equally divide the avocado, green onion and cilantro and sprinkle on top of each soup bowl. Squeeze on some fresh lime juice.

3.    Put 10 tortilla chips in your hands and slightly crush them into each bowl. Mix gently and serve.

Makes 8 cups (2 L)

Each serving is equal to 2 cups (500 mL)

One serving contains:

420 Calories, 13.4 g Total Fat, 1.9 g Sat Fat, 0 g Trans Fat, 556 mg Sodium, 64.5 g Carbs, 13 g Fibre, 11.8 g Sugar, 15 g Protein

Diabetes Food Choice Values Per Serving

3 1/2 Carbohydrates, 1 Meat and Alternative, 2 Fats

Courtesy Mairlyn Smith

Author of Healthy Starts Here!

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