Quick Tortilla Soup

This hearty, veggie-packed soup packs a bit of heat, thanks to the tomatoes and green chiles! If you prefer things milder, swap in a 15-ounce can of no-salt-added diced tomatoes and add 2 teaspoons of low-sodium taco seasoning.

Quick Tortilla Soup
Photo: Brie Passano
Active Time:
15 mins
Total Time:
15 mins
Nutrition Profile:


  • 2 6-inch corn tortillas

  • 1 teaspoon olive oil

  • 4 cups low-sodium chicken broth

  • 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, such as Rotel

  • 1 cup canned reduced-sodium black beans, rinsed

  • 1 cup frozen corn kernels

  • 1 cup chopped frozen kale or spinach (see Tips)

  • 6 ounces shredded cooked chicken breast (see Tips)

  • Lime wedges (optional)


  1. Preheat toaster oven (or oven) to 350°F. Slice tortillas into ¼-inch-wide strips and place on toaster-oven tray (or baking sheet); drizzle with oil and toss to coat. Bake until lightly crisped and just starting to brown on the edges, about 5 minutes. Set aside to cool.

  2. Meanwhile, combine broth, tomatoes with chiles, black beans, and corn in a large heavy saucepan. Bring to a boil over medium-high heat. Stir in kale (or spinach) and chicken; cook, stirring, until the greens are tender, 3 to 5 minutes.

  3. Divide among 4 soup bowls and top each with tortilla strips. Serve with lime wedges, if desired.


Look for greens that have been individually frozen (labeled as IQF). These are sold in bags rather than blocks, allowing you to measure out as much as needed. Kale or spinach frozen in blocks must be used all at once.

To poach chicken breasts: Bring 2 cups water or low-sodium chicken broth to a boil in a large shallow pan. Add 2 boneless, skinless chicken breasts (8 oz. total) and reduce heat to low. Simmer, partially covered, until the chicken is no longer pink inside, 10 to 12 minutes. Transfer to a cutting board, let cool, and then gently shred with 2 forks. Cooked chicken will keep in the freezer for up to 3 months. Defrost it in the refrigerator 1 day before serving.

Nutrition Facts (per serving)

226 Calories
4g Fat
28g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 226
% Daily Value *
Total Carbohydrate 28g 10%
Dietary Fiber 5g 18%
Total Sugars 5g
Protein 20g 40%
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 36mg 12%
Sodium 447mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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