Chicken Soup Mexicana

All of your favorite Mexican flavors mix together in this soup while the canola oil and avocado supply healthy fats. ¡Muy delicioso!

Chicken Soup Mexicana

Ingredients

  • 1 tablespoon canola oil 15 mL
  • 2 cloves garlic, minced
  • 1 medium onion, sliced (about 1 cup/250 mL)
  • 4 celery stalks, sliced (about 1 cup/250 mL)
  • 1/8 teaspoon ground black pepper 0.5 mL
  • 2 teaspoons cumin 10 mL
  • 1 teaspoon red pepper flakes 5 mL
  • 8 cups low-sodium chicken stock 2 L
  • 2/3 cup lentils 150 mL
  • 1 (19 ounce) can tomatoes, chopped 540 mL
  • 3 medium carrots, thinly sliced (about 1 cup/ 250 mL)
  • 2 pounds cooked chicken, cubed 1 kg (about 7 cups/1.75 L)
  • 1 small zucchini, thinly sliced (about 1/3 cup/75 mL)
  • 1 cup frozen peas 250 mL
  • 1 small avocado, peeled and sliced (about 1/2 cup/125 mL)

Instructions

  1. In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender.
  2. Season with black pepper, cumin and red pepper flakes.
  3. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, for 30 minutes, or until carrots are tender.
  4. Add chicken, zucchini and peas. Cover and simmer for 10 to 15 minutes longer, or until vegetables are tender.
  5. Garnish with avocado slices.

Prep: 10 min | Cook: 50 min | Yield: 10 (2 cup) servings

Nutritional Information per Serving: Calories 270 Total Fat 6 g Saturated Fat 1 g Cholesterol 75 mg Carbohydrates 17 g Fiber 6 g Sugars 5 g Protein 35 g Sodium 170 mg Potassium 571 mg

Recipe and photo used with permission from: CanolaInfo

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