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Chicken enchilada soup

This simple soup will be a hit with kids!
Recipe and photo provided by Canola Eat Well
Chicken enchilada soup
8 servings / 45 min 

Prep 30 min / Cook 15 min

These are a wonderful appetizer, lunch or dinner to share with friends. Make them ahead and cook them when you are ready to serve. Serve over a bed of arugula or baby spinach for added texture and colour.

Ingredients
  • 1 Tbsp canola oil (15 mL)
  • 1 onion, chopped
  • 1 lb raw ground chicken or turkey (500 g)
  • 4 garlic cloves, minced
  • 1 Tbsp chili powder (15 mL)
  • 1 tsp cumin (5 mL)
  • 1/4 cup tomato paste (60 mL)
  • 2 Tbsp chopped fresh parsley or cilantro (30 mL)
  • 4 cups no-salt-added or reduced sodium chicken broth (1 L)
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 3/4 cup medium salsa (175 mL)
  • 2 small whole wheat flour tortillas
  • 1/4 tsp ground black pepper (1 mL)
  • canola oil cooking spray
  • 1/2 cup reduced fat cheddar cheese (125 mL)
     
Directions
  1. In saucepan, heat canola oil over medium heat and cook onion, chicken, garlic, chili powder and cumin for about 8 minutes or until onion is softened and chicken is no longer pink and starting to brown.
  2. Stir in tomato paste and parsley until coated. Add broth, peppers and salsa; bring to a simmer. Cook for about 10 minutes or until peppers are tender but firm.
  3. Preheat oven to 400 °F (200 °C).
  4. Meanwhile, using kitchen scissors, cut tortillas into ½-inch (1-cm) strips. Spray strips with canola oil cooking spray and sprinkle with pepper. Place on parchment paper-lined baking sheet and bake for about 5 minutes or until golden and crisp.
  5. Ladle soup in bowls and sprinkle with cheese and tortilla strips.
Nutritional info per serving (1 cup (250 mL))
  • Calories: 190 
  • Protein: 15 g
  • Total Fat: 8 g
    Saturated Fat: 2 g
    Cholesterol: 50 mg
  • Carbohydrates: 16 g
    Fibre: 2 g
    Total sugars: 4 g
    Added sugars: 1 g
  • Sodium: 260 mg
  • Potassium: 522 mg