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!

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

Ingredients

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

Instructions

1. In a 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.

Nutrition

Per serving: Calories 270 Total Fat 6g Saturated Fat 1g Cholesterol 75mg Carbohydrates 17g Fiber 6g Sugars 5g Protein 35g Sodium 170mg Potassium 571mg

Attribution

Recipe and photo used with permission from: CanolaInfo