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+ servings

Tortilla Soup

This recipe is super quick and easy to make. Yet, it's packed with nutrition and flavor. Oh, and not to mention that 17 grams of protein it can provide in each serving! Not only that it makes a perfect appetizer but it makes a wonderful hearty dinner too!
Course Appetizer
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 6 servings
Calories 186kcal


  • blender


  • 2 cups Fresh tomatoes chopped
  • 1 ea Large carrot chopped
  • 1/2 ea Medium red bell pepper seeds removed, chopped
  • 1/2 ea Large ripe avocado chopped
  • 2-3 sprigs Cilantro chopped
  • ¼ cup Celery chopped
  • 1 tbsp Fresh herbs
  • 3/4 tsp Salt
  • 6 ea Garlic cloves
  • 1 tbsp Onions fresh
  • 3 cups Warm water
  • 1 3/4 cups Corn kernels
  • 1 3/4 cups Cooked black beans
  • 1 1/2 cups Cooked chicken breast diced or strips
  • 1/8 cup Tortilla Chips
  • Additional Cilantro and Avocado for Serving


  • Place all the ingredients (except corn, black beans, chicken breast, and tortilla chips) in a large, high-powered blender. Blend until completely smooth. Taste and adjust the seasonings as needed.
  • Add in the corn, black beans, and chicken breast. Pulse once or twice to blend, making sure that the soup is chunky.
  • Transfer to a medium-size pot and warm over medium heat for 5 minutes.
  • Serve the soup with crumbled tortilla chips, fresh cilantro, and avocado on top.


  • Replace 50% of warm water with chicken stock or bone broth for that extra umami flavor.
  • For Low Histamine Meal Plan, modify: Don't use tomatoes and replace avocado with beets or taro.
  • This recipe may also be served chilled!


Calories: 186kcal | Carbohydrates: 25g | Protein: 17g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 30mg | Sodium: 429mg | Potassium: 462mg | Fiber: 6g | Sugar: 3g | Vitamin A: 585IU | Vitamin C: 9mg | Calcium: 37mg | Iron: 2mg