Slow Cooker – Tortilla Soup
tortilla soup

Don’t let a lack of meal planning sabotage your healthy eating goals! Here’s a make-ahead recipe you can put together in a hurry for an easy weeknight family meal.

Slow-cooker Tortilla Soup


1 – 500g canned chickpeas (garbanzos), drained, rinsed

1 – 400g can corn, drained (look for organic/non-GMO)

1 cup salsa OR 250g canned chopped tomatoes (mexi-style, with capsicum & onion)

1 tsp cumin

1 tsp chili mix* (no salt added)

¼ tsp sea salt

3 cloves garlic, finely minced

1 medium white onion, chopped

4 cups chicken or vegetable stock


Topping options

1 Tb fresh lime juice


Greek yogurt (if you tolerate dairy)

Coriander, chopped

Tortilla chips



Assemble ahead >>

In a large freezer bag, combine all ingredients except for stock. Gently squeeze out air and label the bag with name & date. Freeze for up to 3 months.

To cook, thaw completely in the fridge – about 24 hours.

Place the contents of the bag into a 5 litre slow cooker with the stock. Cook on medium setting for 3-4 hours or on low for 6-7 hours.

Stir in the fresh lime juice before serving, along with any of the toppings listed.

For additional protein/meat option>>

Add ½ breast cooked chicken, shredded to each serving



*Don’t have any chili mix or can’t find one without added nasties like excess salt? Make your own!

1 ½ Tbsp sweet paprika

1 ½ tsp ground cumin

1 ½ tsp garlic powder

1 ½ tsp onion powder

1 tsp dried, crushed oregano

1 tsp smoked paprika (optional but really adds flavour)

½ tsp cayenne pepper (or other hot chili pepper powder)

Mix spices together well in small bowl. Transfer to a glass jar with airtight lid and keep in a cool, dark place for up to 6 months.


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