Source: CanolaInfo Test Kitchen | Category: Entrees, Soups & Stews

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

Instructions

  • In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
  • Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
  • Add chicken, zucchini and peas.
  • Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
  • Yield: 10 servings. Serving Size: 1 1/2 cups (375 mL).

Yield

10 servings. Serving Size: 1 1/2 cups (375 mL).

serving size

1 1/2 cups (375 mL).

nutritional analysis

Per Serving

Calories250
Total Fat6 g
Saturated Fat1.5 g
Cholesterol75 mg
Carbohydrates14 g
Fiber5 g
Protein33 g
Sodium280 mg