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.


You May Also Like

7 Simple Ways To Eat More Mindfully

7 Simple Ways To Eat More Mindfully

As a nutrition coach I focus on habits and behaviours - and the first habit I introduce to clients is mindful eating. We’re often told WHAT to eat... what types of foods, how much of them, what combinations, and what time to eat them - all with the intention of...

 Almond Butter Stuffed Dates

 Almond Butter Stuffed Dates

 Almond Butter Stuffed Dates  Ingredients  12 Medjool Dates (no sulphites) 12 tsp Almond Butter (no added sugar or oil) Optional Toppings: unsweetened shredded coconut, pomegranate seeds, chia seeds, hemp hearts, cinnamon and/or a pinch of sea salt Preparation  Create...

Sangria Spritzer

Sangria Spritzer

This twist on the classic Sangria is perfect for sharing when entertaining. Makes 6 servings Ingredients 1 bottle dry red wine (use your favourite but consider seeking out an organic variety = no sulphites or other additives) 1 ½ cups soda water 2 cups assorted fresh...

Pin It on Pinterest

Share This