Over the Salt

Mindful choices for healthy and low sodium cooking

Southwestern Soup

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I found this wonderful recipe about a year ago and it has become a staple in our house. Thank you to FoodNetwork.com and Danny Boone for the recipe. I made some alterations to satisfy my absolute love of all things jalapeño, but the base of it is pretty much the same.

I LOVE tortilla soup, but tortillas often have a lot of sodium content to them. Using them as a topping works perfectly for this wonderful, flavorful, and filling soup. Low sodium chicken stock helps keep the salt low, and you can also make your own stock using a sofrito base that adds flavor, but reduces sodium.

Here’s what you will need:

  • 1 yellow onion
  • 6-8 cloves garlic (minced)
  • 3-4 jalapeños 
  • 1 can fire roasted tomatoes (14.5oz)
  • 1 can low sodium black beans (drained)
  • 6 cups of low sodium chicken stock (or homemade stock)
  • 2 large chicken breasts 
  • 2-3 limes
  • avocado
  • cilantro
  • jack cheese
  • tortillas

Finely chop the onion and add it to 1T of cooking oil. Cook the onions for about 2 minutes. Finely chop the garlic and jalapeños and add these to the onions. Cook for another couple of minutes. 

Add the tomatoes, chicken stock, and black beans and bring to a boil. When the soup comes to a boil reduce to medium and add in your chicken breast. Cook for at least 20-25 minutes or until the chicken breast is tender and easy to shred. 

Remove the chicken breast from the soup and shred with a fork. Place the chicken in the base of the soup bowls and squeeze 1/2 lime on top of each serving.

Ladle soup over the chicken and top with chopped cilantro, sliced avocado, slices of tortilla, and jack cheese. Use the remaining lime to slice and serve with the soup.

I was a HUGE salt fan, and what I loved about this recipe was both how simple it was, but that also with the strong flavors of the spice and citrus, I didn’t miss the saltiness at all. 

My recipe has been adapted from the original due to my love of spicy food and garlic, but you can adjust to your taste. I hope that you enjoy this soup as much as I do! 


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