Sopa De Tortilla
Sopas y Caldos • Mexico
About Sopa de Tortilla
Tomato-based soup with fried tortilla strips, avocado, and cheese
How to Make Sopa de Tortilla (Traditional & Healthy Version)
Sopa de Tortilla, also known as tortilla soup, is a beloved classic in Mexican cuisine, renowned for its vibrant flavors and comforting warmth. Originating from central Mexico, this dish is a staple in both rural and urban households, celebrated for its resourcefulness in using leftover tortillas. The soup is traditionally made with a rich tomato and chile broth, garnished with crispy tortilla strips, avocado, cheese, and sometimes shredded chicken, creating layers of texture and flavor. Sopa de Tortilla embodies the essence of Mexican culinary traditions, blending indigenous ingredients like corn and chiles with the influence of Spanish cuisine introduced centuries ago. Its taste is a harmonious balance of smokiness, mild heat, and tangy notes, thanks to roasted tomatoes and dried chiles such as pasilla or ancho. Each spoonful delivers a delightful crunch from the tortilla strips and a creamy finish from avocado and cheese. For anyone seeking authentic Mexican flavors, Sopa de Tortilla offers a wholesome, satisfying soup that’s both filling and nourishing. Its popularity across Mexico makes it a perfect introduction to the country's vibrant food culture, while its adaptability ensures it can be prepared in a health-conscious way for calorie trackers worldwide.
Ingredients(for 1 large bowl (approx. 350 ml))
- 4 Corn tortillas (Tortilla de maíz)
- 120 g Chicken breast (Pechuga de pollo, cooked and shredded)
- 2 medium Tomatoes (Jitomate)
- 1 Dried pasilla chile (Chile pasilla, stemmed and seeded)
- 1/2 White onion (Cebolla blanca)
- 1 Garlic clove (Ajo)
- 3 cups Chicken broth (Caldo de pollo, low sodium)
- 1/2 Avocado (Aguacate, sliced) - optional
- 30 g Queso fresco (Mexican fresh cheese, crumbled) - optional
- 1 tablespoon Vegetable oil (Aceite vegetal, for frying)
- 1/2 teaspoon Salt
- 2 tablespoons Fresh cilantro (Cilantro, chopped) - optional
- 1 Lime (Limón, cut into wedges) - optional
Instructions
- 1
Slice the corn tortillas into thin strips. Heat 1 tablespoon of vegetable oil in a large skillet and fry the strips until golden and crispy. Drain on paper towels.
5 minutes
Ensure oil is hot before frying for maximum crunch.
- 2
Roast the tomatoes, onion, and garlic in a dry skillet or oven until lightly charred. Blend together with the dried pasilla chile and 1 cup of chicken broth until smooth.
6 minutes
Roasting enhances the smoky flavor of the broth.
- 3
Pour the blended mixture into a pot. Add remaining chicken broth, bring to a boil, then simmer for 10 minutes. Add salt to taste.
10 minutes
Simmering allows the flavors to meld beautifully.
- 4
Add shredded chicken to the pot and cook for 2 more minutes until heated through.
2 minutes
Use lean chicken breast for lower fat content.
Why This Dish is Healthy
This Sopa de Tortilla recipe is a healthy choice because it uses lean chicken breast, minimal oil, and incorporates a variety of vegetables. The balance of protein, fiber, and healthy fats makes it ideal for calorie-conscious eaters seeking authentic Mexican flavors without excess calories or unhealthy additives. It's naturally gluten-free and adaptable for dietary needs, making it suitable for most health-conscious diets.
Sopa de Tortilla is rich in nutrients due to its combination of fresh vegetables, lean chicken breast, and corn tortillas. The tomatoes supply vitamin C and antioxidants, while pasilla chile offers a dose of vitamin A. Avocado adds heart-healthy fats, and chicken provides lean protein, supporting muscle maintenance. The soup is low in saturated fat and can be made lower sodium by choosing homemade or low-sodium broth. Fiber content increases with the use of whole corn tortillas and vegetables.
Pro Tips
- 💡Tip 1: Use homemade chicken broth for richer flavor and less sodium.
- 💡Tip 2: Roast vegetables and chiles for an authentic smoky taste.
- 💡Tip 3: Add garnishes right before serving to keep textures vibrant.
Storage & Serving
Store leftover soup (without garnishes) in an airtight container in the refrigerator for up to 3 days. Reheat gently and add fresh garnishes before serving. Fried tortilla strips should be kept separate in a dry container to maintain crispness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
| Protein | 5.0 g |
| Carbohydrates | 12.0 g |
| Total Fat | 5.0 g |
| Fiber | 2.0 g |
