Tortilla Chicken Soup You’ll Love This Winter

Tortilla chicken soup is so easy and delicious it is the perfect recipe for a cozy night in! You’ll be looking forward to this instant pot tortilla soup all winter long!

This instant pot tortilla soup is a staple recipe you will be pulling on again and again. Combining onion, green pepper, poblano pepper, black beans, corn, fajita chicken, and tomatoes, you’ll get 9 plant points in one meal! This tortilla chicken soup recipe is delicious, nutritious, and EASY!

This post is all about tortilla chicken soup!

healthy micro superheroes featured in tortilla chicken soup

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The Secret Ingredient to Instant Pot Tortilla Soup is the Tomatoes!

The secret ingredient to good food is good ingredients! Seems basic but this is fact is often overlooked. If you want to make the best chicken tortilla soup recipe start with San Marzano tomatoes. These tomatoes are top shelf setting them apart from others!

Where to Find San Marzano Tomatoes

You can find San Marzano tomatoes at most grocery stores, or order them on Amazon and pick them up curbside at your local Whole Foods.

Since San Marzano tomatoes are just frankly better than other tomatoes, they cost a bit more per can. Usually at Meijer you can find them for $5 per can. If you buy in bulk, like the ones linked above, you can get them for about $4.00 a can.

San Marzano Style Tomatoes vs. The Real Deal

If you want to get San Marzano tomatoes but are looking to save some money, try the San Marzano style canned tomatoes. You can find them at most grocery stores. I’m posting a couple examples below.

Muir Glen provides an organic San Marzano style tomato that is pretty good, and $5.24 a can at Whole Foods. This is not a bad price for an organic tomato that you can be sure is free of GMO’s.

Contadina has a San Marzano style tomato can that you can buy in a pack of 6 for less than $3 per can. While all of these are better than regular, canned diced tomatoes, the best canned San Marzano tomatoes are Cento.

Gut Healthy Ingredients in Authentic Chicken Tortilla Soup

Tomatoes should be a staple ingredient in every kitchen. You can throw them into so many different recipes, from pasta sauces to egg scrambles to soups. Tomatoes support your overall health contributing to your microbiota with Lactobacillus rhamnosus, Bifidobacterium Bifidum, and antioxidants!

Tomatoes May Protect Against Cancer and Heart Disease

Though tomatoes have been blamed for causing inflammation in the past, in fact, they provide protective lycopene nutrients reducing the risk of cancer and heart disease (Bulsiewicz, 2020). As a prebiotic, tomatoes–both raw and cooked–contribute important microbacteria including Lactobacillus rhamnosus and Bifidobacterium bifidum (Hyperbiotics). These bacteria along with other antioxidants holistically support your microbiome (Hyperbiotics)!

While both raw and cooked tomatoes contain lycopene, cooking tomatoes better preserves the lycopene nutrients as they digest in our bodies providing us with more antioxidant absorption (Hyperbiotics). And, more antioxidants fuels L. reuteri bacteria a huge contributor to a healthy microbiome! Win-Win.

Corn is high in antioxidants, making it an excellent contributor to your gut health. Corn includes zeaxanthin and lutein which support eye health (Abdal-Aal et al., 2013). It also has a large amount of ferulic acid, which supports the development of short chain fatty acids that keep our guts healthy (Admon & Liu, 2002). In fact, there is more ferulic acid in corn than there is in other grains including, oats, wheat, and rice (Admon & Liu, 2002). Additionally, corn is low in calories, with one husk of corn equal to about 100 calories (Herr, 2022). This is the same as about 1 apple (Herr, 2022). 

Beans and grains are complementary food groups, notching up the micro superhero bacteria in one another. Corn, is often thought of as a vegetable. However, it’s really a vegetable masquerading as a grain. Due to its high level of ferulic acid, corn provides all the benefit of incorporating a grain with less calories, and great taste. 

Fiber and Antioxidants Combine to Help Prevent Diabetes and Chronic Disease 

Black beans are full of fiber and have been found to support blood sugar regulation and decreased risk of chronic disease including heart disease and type II diabetes (Winham et al., 2017). Why? As an excellent source of plant-based fiber, they also are rich in antioxidants which help reduce the bad free radicals floating around your gut (Chávez-Mendoza & Sánchez, 2017).

Antioxidants Reduce Chronic Disease and Some Cancers

The healthy micro superstars in black beans include antioxidants which defend against free radicals that have been found related to chronic diseases and cancer. Black beans include anthocyanins which helps regulate your blood sugar. Furthermore, black beans have flavonoids which have been found preventative against cancer and heart disease (Chávez-Mendoza & Sánchez, 2017).

Limes are an excellent source of vitamin C! Vitamin C can help you fight off colds, increase your immune system, and supports healthy, youthful looking skin. Bonus!!

Limes Benefit Your Gut Health, Immune System, and Skin

Limes include micro superheroes for your gut health. This includes flavonoids, liminoids, kaempferol, and quercetin (Narang & Jiraungkoorskul, 2016). They are also an excellent source of vitamin C, which has been proven to fight the common cold (Hemila, 2017).

Better yet, limes can help you maintain that youthful glow! Vitamin C is an integral part of collagen production, which is what helps your skin stay healthy and young. As we age, we naturally produce less collagen. But, one lime contains 20 percent of the daily value necessary! So, be liberal with your lime juice in this tortilla chicken soup!

In one study of 4000 women, doctors found those who ate more vitamin C had were less likely to appear wrinkled or have dry skin as they aged!

Cosgrove et al., 2007

Onions and garlic both are full of healthy micro superhero bacteria including allicin, vitamin C, vitamin B6 and Manganese. These superhero micro bacteria work inside your gut to keep you healthy. Onions and garlic support your immune system, decrease high blood pressure and cholesterol, and even can jumpstart your energy levels! 

High in water, similar to cucumbers, bell peppers are a nutrient dense vegetable. With a low calorie burden, bell peppers pack a good deal of nutritional benefit with little cost. They are an excellent source of healthy carbs, protein, fat, and fiber. Similar to kale and carrots, the antioxidants in bell peppers support healthy eyes. Additionally, as a rich source of vitamin C, they may prevent anemia or low iron levels. 

Bell Peppers and Your Eye Health 

Doctors have found certain antioxidants support eye health. Antioxidants including lutein and zeaxanthin decrease eye degeneration and likelihood for cataracts (Abdel-Aal et al., 2013; Carpentier et al., 2009; Moeller et al., 2000). Results show consumption of these antioxidants in food can largely decrease your risk for cataracts (Karppi et al., 2012; Delcourt et al., 2006; Seddon et al., 1994).

Anti-aging for Your Eyes

Lutein and zeaxanthin also protect your retina! Your retina is the inner wall of your eye that is light sensitive. Have you ever had drops put into your eyes to dilate them? That light sensitivity is related to your exposed retina (Griff, 2018). Over time and lacking proper nutrients, your retina can become damaged. However, bell peppers may slow oxidative damage to your retina due to aging (Bone et al., 2000; Whitehead et al., 2006). Yet another reason to incorporate bell peppers into your weekly dinner rotation. 

Quercetin, which has been shown to support heart health and prevent other chronic disease (Marin et al., 2004). Although it is worth saying that green bell peppers are higher in polyphenol levels and therefore better for this particular aim, than colored bell peppers (Marin et al., 2004).

Yogurt is a good source of bifidobacterium bifidum benefits. Try Greek yogurt instead of sour cream for a creamy topping that is better for you and your gut health!

Greek Yogurt Could Decrease Your Risk for Chronic Disease

Bifidobacterium bifidum benefits your body keeping away harmful bacteria (Callaghan & Sinderhen, 2016). As we get older, we have less Bifidobacteria bifidum, on average. As it decreases, other bacteria increase, some of which may be associated with cancer risk and decreased liver function (Kleesen et al., 1997). 

It makes sense that with age and less Bifidobacterium bifidum we are more at risk for chronic disease. Why? Because when it is present in our guts, doctors have found it can change how our body responds to fight infection (Duggal, 2017). For example, Bifidobacterium bifidum can decrease inflammation. Doctors have also found it to help restore our immune system and our intestinal barrier (Philippe et al, 2011). Want to know more about Bifidobacterium bifidum and all the ways it benefits our health? Check out 7 Insane Ways Bifidobacterium Bifidum Benefits Can Improve Your Health.

The majority of Americans are low in potassium, a necessary nutrient for your health. So much so in fact it has been designated a public health concern by the U.S. Department of Health and Human Services.

Did you know that avocados are an excellent way to get potassium into your diet? Throw sliced avocados onto your soup and add potassium and healthy fats into your next bowl of tortilla chicken soup!

Have I Convinced You to Make Tortilla Chicken Soup?

This tortilla chicken soup is definitely a must have this winter season. It is super easy, quick, and perfect for a cozy night in! This tortilla soup recipe is so fast that we threw it together before trick or treating this fall! Give it a try tonight and post your comments below!

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Take Care! Dr. Kait