Easy Slow Cooked Tortilla Soup (Low FODMAP)
20 Minutes prep • 5 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-5
Tortilla soup is a great year-round soup and this is a simple one-bowl meal the whole family will enjoy. Packed with flavor, color, and texture, it’s a delicious traditional Mexican dish. I left the fried tortillas out and added some corn and cooked brown rice instead. It was a great way to give the soup a bit more substance and a couple more plants! Serving the toppings on the side allows everyone to make their soup exactly how they like it.
Ingredients: Soup
2 bunches green onions (green part only), chopped
1 1/2 pounds boneless, skinless chicken thighs (or breasts)
1 teaspoon Kosher salt
1/2 teaspoon black pepper
16 ounces Smoke n Sanity Mild or Medium Salsa (or other low FODMAP salsa)
32 ounces low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth)
2 cups cooked short-grain brown rice (or white rice if you prefer)
1 cup sweet corn (about 1 cob), fresh or frozen
Juice of 1 lime
1/2 teaspoon red pepper flakes (try this nifty red pepper flake grinder)
Tortilla chips, chopped avocado, chopped cilantro, extra-sharp cheddar cheese (grated) leave out for lactose-free version, lime wedges, and lactose-free sour cream for serving
Ingredients: Salted Lime Sour Cream
1/2 cup lactose-free sour cream
Juice of 1/2 lime
1/2 - 1 teaspoon Kosher salt
Directions: Crock Pot
(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.
(2) Prepare: Chop the green onions and put them in the bowl of your crock pot. Add the chicken, salsa, chicken broth, salt, and pepper.
(3) Cook: Cover and cook on high for 4 - 5 hours or on low for 6 - 7 hours.
(4) Prepare the toppings: Grate the cheese, chop the avocado, chop the cilantro, and stir the lime juice and salt into the sour cream.
(5) Shred the chicken: Take the chicken out at hour 4 (if on high) or 6 (if on low) and use two forks to shred it. Then return it to the crock pot. Stir in the corn, cooked rice, and lime juice. Taste and add additional salt if needed.
Make-ahead note: At this point, you may set the crock pot to warm and leave it until you’re ready to serve.
(6) Plate and serve: Ladle the soup into bowls. Serve with tortilla chips, chopped avocado, cilantro, grated cheese, and salted lime sour cream.
Directions: Stove
(2) Prepare: Chop the green onions and put them in a dutch oven or large soup pot. Add the chicken, salsa, chicken broth, salt, and pepper.
(3) Cook: Cover and cook over medium-high heat until the soup comes to a boil. Reduce heat and simmer for 45 - 60 minutes. Then proceed to step 4 above.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
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