A Homesick Texan’s Healthy Tortilla Soup

October 18, 2017

04.04.2017

Blog Entry #11

As a Texan living in Ontario, I often miss the “tastes of home.” An easy meal, with readily available ingredients, that satisfies in a pinch is: Tortilla Soup. This is a fiber packed meal, a meal with complete proteins, and can be prepared vegan/vegetarian/or with chicken, to your preference. I will provide my favourite crockpot recipe with variations to make it your own. Enjoy! (Makes 1 large crockpot of soup, aprox 16 1c servings for my home)

A Homesick Texan’s Healthy Tortilla Soup

Ingredients

Purchase organic when available

  • 1 large can each, drained/ rinsed: Pinto beans, black beans, sliced black olives, mexi-corn, sliced mushrooms
  • 1 can each, keep juice: Diced green chilies, diced tomatoes & peppers mix
  • 2 cups prepared brown rice
  • 1 each, diced: Red, yellow, green bell pepper & white onion
  • 1 container low salt vegetarian broth + 1 container water
  • 1 packet low salt taco spice (or home-prepared blend)
  • OPTIONAL TOPPINGS: Oven baked tortilla strips, 0% greek yogurt, salsa, grated cheese, shredded chicken, diced avocado, hot sauce, salsa

To prepare

  • “Dump” all ingredients into crock pot, cook on HIGH 3 hours
  • Top with any or all optional toppings & serve
  • ENJOY!

Macros per 1c serving, no toppings: 250c, 44C/3F/12P with8.7g fiber

About the Author

Megan Friedheim

Weight Loss Nutrition Coach Consulting Holistic Health Coach

Toronto

Lover of... Family, Pugs, travel, balance, health, fitness... & Coffee.

Read More

Request a Brochure

  • This field is for validation purposes and should be left unchanged.

We value your privacy.  You are signing up to receive a brochure, school information and updates about our program. You may opt out at anytime.

Healthy Body • Healthy Mind • Healthy Spirit

Good health is not something we can buy. However, it can be an extremely valuable savings account.

Anne Wilson Schaef

Request a Brochure

We value your privacy.  You are signing up to receive a brochure, school information and updates about our program. You may opt out at anytime.

  • This field is for validation purposes and should be left unchanged.
Close ×