Recipe: Low-Cal Southwestern Chicken Soup
This low-cal Southwestern chicken soup recipe is so easy to make and a great way to sneak in veggies and fiber. This healthy gluten-free, dairy-free recipe has a little kick and is packed with Southwestern flavors. You can always leave out the chicken if you want a vegetarian version. Everyone loves this soup when I make it and I like that even the leftovers get eaten! Great for a football party or festive holiday get together with friends or family.
Total Time:20 minutes
Yield: 5 serving(s)
Ingredients
- 1 tablespoon minced garlic
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 4 cups chicken (or vegetable) broth
- 1 15-ounce can pure pumpkin
- 1 15-ounce can black beans, drained and rinsed
- 1 cup frozen corn
- 1 cup salsa
- Shredded rotisserie chicken (optional)
- Optional Toppings
- Shredded cheese
- Sour cream
- Tortilla chips
- Sliced jalapeño
Directions
- Mix garlic and spices with 1/4 cup broth and bring to medium heat on the stove.
- Add the rest of the broth and bring to a simmer.
- Add pumpkin and mix well.
- Add remaining ingredients, stir and bring soup to a boil.
- Reduce heat to low and simmer for 10 minutes. Serve with toppings.
Nutrition Information Per Serving
Calories: 263
Protein: 13 gram(s)
Fat: 1 gram(s)
Carbohydrates: 34 gram(s)
Fiber: 15 gram(s)
Sugar: 7 gram(s)
Sodium: 436 milligram(s)
From the kitchen of: Get Healthy U
Rate this Recipe
(302 votes, average: 3.78 out of 5)
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70 Comments
Dawn Owen on May 7, 2019 at 11:53 AM
A family favourite with myself, my husband and two teenage sons! The meal they all ask for - and the only one we all agree on. Three of us are vegetarians so I cook up a batch, reserving the stock and chicken. Once cooked, I transfer a 1/4 of the soup to another pan, add cooked chicken and chicken stock to that pan and to the larger pan I add vegetable stock and 'shredded' quorn fillets (pre cooked). Everyone happy and so easy to cook and adapt! 😊 Thank you for such a great recipe!p to another
Chris Freytag on May 31, 2019 at 9:24 AM
Wow this is awesome :) Thanks for sharing and I am so happy that it is one your entire family agrees on. It makes cooking a lot easier doesn't it!?!
Amanda on March 8, 2019 at 4:42 AM
This soup was a hit with my family!!! I will definitely add it in the rotation...Also, I substituted the salsa for tomato sauce just because I forgot to pick some up and it was still delicious!
Chris Freytag on March 13, 2019 at 3:14 PM
Amanda - So happy that this was a hit with your family! Always a miracle when you can find a meal that everyone in the family will eat :)
Nancy Sentipal on December 26, 2018 at 11:58 AM
This is one of my 'go-to' soup recipes. Easy, delicious and quick. I love pumpkin but you don't really taste the pumpkin. It adds fiber and thickening to what would otherwise be a broth based soup. Delicious!!
Princess Dinah on October 16, 2018 at 11:08 AM
I didn't have pumpkin so I ended up cooking a head of cauliflower until soft in the chicken broth and then blended it to make it thicker. It was great. Awesome recipe.
Erica S on July 27, 2018 at 11:31 PM
Is this recipe strong with the pumpkin flavor?
Chris Freytag on July 30, 2018 at 9:08 PM
Hi Erica - no, you really can't taste it much at all!
Anders on June 7, 2018 at 12:42 AM
Really wish the nutrition facts also listed salt/sodium.
Chris Freytag on June 11, 2018 at 9:32 AM
Hi there - if you're ever looking for additional nutrition information, My Fitness Pal has an easy to use platform where you can type in your recipe and get the results. I added the sodium content to this recipe per your request.
Cyndy on April 26, 2018 at 9:01 AM
Easy and delicious! Love this.
Brian on April 19, 2018 at 7:23 PM
Can you recommend something other than 'canned pumpkin' as it is not sold in Australia.
Chris Freytag on April 23, 2018 at 9:30 AM
Hi Brian - you could definitely make your own pumpkin puree from fresh pumpkins! Otherwise, if they sell canned butternut squash in Australia, you can definitely use that!
Julie on March 18, 2018 at 12:43 PM
I have a jar of pumpkin salsa that I never used in the fall. Do you think that would work in this recipe, or would it be pumpkin overkill???
Chris Freytag on March 19, 2018 at 2:07 PM
Hi Julie - no, I think that would work! I've not tried using anything like that but soup is typically pretty versatile. Let me know hoe it turns out!
Dana on February 23, 2018 at 9:36 AM
Just prepared it last night for this evening's dinner. Filled the house with an amazing aroma, and naturally had to give it a taste (or two) It's a perfect blend between sweet (my husband's preference)and spicy (my preference) Quite delicious ! It'll be a weekly dinner for sure ! Thanks so much :)