Jamie's Allergy-Friendly Fall Recipes: Quick and Easy Chicken Tortilla Soup

Jamie Martin Health Guide
  • Autumn is in the air, which means it's time to cozy up to some warm dinners with your family. I love this time of year, when the temperature drop and the leaves start to change. It always makes me want to eat some good old comfort foods and, for me, that means soups, stews and chilis! Over the next few weeks, I'm going to be posting some quick and flavorful allergen-free meals for you to serve your family. My recipe for Tortilla Chicken Soup is one of my family's favorites, and I especially like it because it's easy to make and to clean up because it's a one-pot meal.

    This recipe is free of dairy, nuts, seafood and eggs. I hope you enjoy it!

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    Tortilla Chicken Soup

    3 tablespoons canola oil
    1/2 cup white onion, diced
    1/2 cup carrot, diced
    2 teaspoons kosher salt
    1/3 cup all-purpose flour* (Reference Wheat Free note if allergic)
    2 tablespoons chili powder
    1 ½ teaspoons dried oregano
    1 teaspoon garlic powder
    1 teaspoon cumin
    1 teaspoon coriander
    16 ounce jar chunky Salsa - mild or medium hot
    15 oz can black beans, rinsed and drained
    28 ounces low sodium chicken broth
    2 cups water
    1 ½ pounds boneless skinless chicken breast, cut into ½" cubes
    ¼ cup fresh cilantro, finely chopped, plus extra for garnish
    1 bag of tortilla chips*


    Heat large soup pot over medium heat and add canola oil. Once oil is hot, add the onion, carrots and salt and sauté for 3-4 minutes. Add the flour to the pot and cook for 2 minutes. Add the chili powder, oregano, garlic powder, cumin, and coriander to the pot and stir well; then add the salsa, black beans, chicken broth and water to the pot. Stir mixture to combine all of the ingredients and then bring to a boil over medium high heat. Once to a boil, reduce the heat to medium and add the chicken. Allow the soup to simmer, uncovered, for another 20 minutes. Just before serving, stir in the cilantro. Serve soup with a few tortilla chips for some crunch. Makes 4-6 servings.


    * Allergic to Wheat? For people with wheat allergies, gluten intolerance and Celiac Disease, here's an easy trick to eliminate the flour in this recipe.
    Simply reserve ¼ cup of the black beans and smash them really well with a fork or run them through a food processor with a small bowl. Add the smashed beans to the soup pot and stir well. Beans have natural starches in them that will thicken the soup. Also, look for corn tortilla chips, instead of flour tortilla chips, as your side for this tasty soup.


Published On: September 24, 2008