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
Ingredients
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
Avocado
Greek yogurt (if you tolerate dairy)
Coriander, chopped
Tortilla chips
Preparation
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
BONUS RECIPE!
*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.
