Chicken tortilla soup

This nutritious version comes together in less than 30 minutes.

“The traditional Mexican recipe often has a lot of unhealthy cream and cheese,” says San Francisco-based chef Lynda Marren. Instead, she uses tomatoes and beans to create a hearty base. Vegans and those who are dairy-free can omit the Greek yogurt topping, which is a healthier swap for the usual sour cream.

Serves 1

This recipe is part of our meal prep series. For the full plan click here.

Photography and styling by Julia Gartland


2 teaspoons olive oil
¼ cup onion, chopped
1 teaspoon chili powder
1 teaspoon tomato paste
1 cup shredded chicken
1 cup chicken stock, divided
⅓ cup tomato, diced
¼ cup corn kernels
¼ cup canned black beans, rinsed and drained


¼ avocado, thinly sliced
1 tablespoon Greek yogurt (optional)
1 tablespoon chopped cilantro
Lime wedge



Heat the oil in a large pan over medium heat; add onion and cook until softened, but not brown, about three minutes.


Stir in chili powder and tomato paste; Add chicken to tomato-chili mixture and stir to coat entirely.


Add about ½ of the chicken stock and bring mixture to a simmer. Cover and cook for 20 minutes.


Add tomato, corn, black beans and remaining chicken stock to the pan. Bring mixture to a simmer and cook for an additional five minutes then remove from heat and allow to cool. Store in an airtight container in the fridge alongside separate containers for the garnishes.