🍲 Mediterranean Chicken Tortilla Soup
Hearty • Comforting • Protein-rich • One-pot meal
This Mediterranean-style Chicken Tortilla Soup blends the bold, cozy flavors of classic tortilla soup with lighter Mediterranean principles—olive oil, lean chicken, vegetables, herbs, and balanced spices. It’s filling without being heavy and perfect for lunch or dinner.
🌿 Mediterranean Twist
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Olive oil instead of heavy fats
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Extra vegetables and herbs
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Less cheese, more flavor from spices
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Optional baked tortilla strips (not fried)
📝 Ingredients (Serves 4–6)
Soup Base
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2 tbsp olive oil
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1 medium onion, chopped
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3 cloves garlic, minced
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1 red bell pepper, diced
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1 green bell pepper, diced
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1 tsp ground cumin
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1 tsp paprika (smoked if possible)
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½ tsp dried oregano
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¼ tsp chili flakes or chili powder (optional)
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Salt and black pepper, to taste
Soup
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2 cups cooked chicken breast, shredded
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1 can (400 g / 14 oz) diced tomatoes
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1 can (400 g / 14 oz) black beans or chickpeas, rinsed
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1 cup corn kernels (fresh or frozen)
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4–5 cups chicken broth (low sodium)
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Juice of ½ lemon or lime
Tortilla Strips (Optional but Classic)
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2 small whole-wheat tortillas
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1 tsp olive oil
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Pinch of salt and paprika
👩🍳 Instructions
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Make tortilla strips (optional)
Cut tortillas into thin strips, toss with olive oil, salt, and paprika.
Bake at 190°C / 375°F for 8–10 minutes until crisp. Set aside. -
Build the flavor base
Heat olive oil in a large pot over medium heat.
Sauté onion for 3–4 minutes until soft.
Add garlic and cook 30 seconds until fragrant. -
Add vegetables & spices
Stir in bell peppers, cumin, paprika, oregano, chili, salt, and pepper.
Cook 2–3 minutes to bloom spices. -
Simmer the soup
Add tomatoes, beans/chickpeas, corn, chicken, and broth.
Bring to a gentle boil, then reduce heat and simmer 15–20 minutes. -
Finish
Stir in lemon or lime juice. Adjust seasoning. -
Serve
Ladle into bowls and top with baked tortilla strips.
🍽 Mediterranean Toppings (Choose a Few)
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Diced avocado
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Fresh cilantro or parsley
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A spoon of Greek yogurt (instead of sour cream)
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Crumbled feta (optional)
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Extra lemon/lime wedges
🧮 Approximate Nutrition (Per Serving)
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Calories: ~320
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Protein: ~26 g
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Fiber: ~8 g
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Naturally balanced & filling
❓ Q & A
Q: Can I make this soup ahead of time?
A: Yes! It tastes even better the next day and keeps 3–4 days in the fridge.
Q: Can I freeze it?
A: Absolutely. Freeze without tortilla strips for up to 2 months.
Q: Can I make it spicy?
A: Add jalapeños, extra chili flakes, or a dash of harissa.
Q: Can I make it low-carb?
A: Skip beans and corn, add zucchini or cauliflower instead.
Q: Is this soup good for weight loss?
A: Yes—high protein, fiber-rich, and very satisfying with moderate calories.
