Low FODMAP Chicken Tortilla Soup
A delicious soup with fiber and flavor!
Servings: 8 Servings
Equipment
- 5 Quart Dutch Oven
Ingredients
- 3 chicken breasts 1-2 pounds
- 4 cups chicken broth low FODMAP
- 1 15 ounces canned black beans drained and rinsed (Note 1)
- 1 15 ounces canned pure pumpkin (Note 2)
- 1 cup frozen corn
- 2 10 ounces canned diced tomatoes and green chilis undrained
- 2 teaspoons ancho chili powder
- 2 teaspoons paprika
- 1 teaspoon cumin
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon dried oregano
- 1 lime fresh juice
Topping Options:
- shredded cheddar cheese
- sliced green onion tops
- pico de gallo
- chopped avocado
- sour cream lactose-free if needed
- charred corn tortillas
- chopped fresh cilantro
Instructions
- In a large stock pot, add the chicken breasts and the chicken broth.
- Next, drain and rinse the black beans. Add to the pot, along with the pumpkin, corn, and undrained cans of diced tomatoes.
- In a small bowl, combine the ancho chili powder, paprika, cumin, salt, pepper, and dried oregano. Stir the spices. Add the mixed spices to the pot.
- Cook over medium heat, on a low simmer, for 10-15 minutes until the chicken reaches an internal temperature of 165 degrees F.
- With tongs, remove the cooked chicken from the pot. Place it on a cutting board, and shred it with two forks.
- Add the shredded chicken back to the pot and stir. Squeeze in the fresh lime juice.
- Serve in individual bowls. Add as many toppings as desired.
Notes
Note 1: Make sure to rinse the canned black beans well. This will help reduce the fructans that were leached into the liquid, lowering the FODMAPs.
Note 2: Use pure canned pumpkin, not the pumpkin pie filling.
Slow Cooker Instructions: Add all ingredients to a 6-quart slow cooker. Cook on low for 2-3 hours. Remove chicken breasts once an internal temperature of 165 degrees F is reached. Shred with two forks and add back to the soup. Stir and serve.
Low FODMAP Notes: Low FODMAP ingredient information and guidance is based on the Monash University Food App and FODMAP Friendly App testing results.
Nutrition Information is estimated and does not include toppings.
Nutrition Information
Serving: 1 ServingCalories: 202kcalCarbohydrates: 31gProtein: 17gFat: 4gFiber: 11gSugar: 11g
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