About This Healthy Recipe
A tomato-based slow-cooker soup with chicken and black beans delivers protein, fiber, and easy meal-prep value, especially when finished with avocado and baked tortilla strips.
This recipe has the familiar flavor profile of tortilla soup while keeping portion-controlled toppings and a strong protein base.
This guide follows the same measured format used throughout Best Fitness Routine so readers can compare it with recipes such as Garlic Miso Chicken Mushroom Soup with Bok Choy, Smoky Black Bean Tomato Soup with Avocado Yogurt, and Healthy Meals Page 15. It is general educational content rather than individualized nutrition advice.
Why Readers May Like It
- 1Uses practical slow-cooker prep with minimal active cooking.
- 2Balances taste, convenience, and a transparent nutrition estimate.
- 3Works for regular meals, leftovers, or meal prep depending on the recipe.
Recipe Summary and Estimated Nutrition
Values are calculated from the listed ingredient weights and divided by the stated yield. Product labels, produce size, cooking loss, and substitutions can change the result.
6 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes unsaturated and saturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Boneless skinless chicken breast | 1 1/4 pounds (567 g) | 567 g | 827 kcal | 151.9 g | 0.0 g | 17.7 g |
| Black beans | 1 can (255 g drained) | 30 g | 35 kcal | 2.3 g | 5.7 g | 0.1 g |
| Diced tomatoes | 1 can (410 g) | 410 g | 109 kcal | 3.5 g | 20.3 g | 0.7 g |
| Corn kernels | 1 cup (165 g) | 165 g | 140 kcal | 4.8 g | 28.7 g | 2.1 g |
| Yellow onion, diced | 1 medium (150 g) | 150 g | 53 kcal | 1.4 g | 11.5 g | 0.1 g |
| Bell pepper, diced | 1 red bell pepper (150 g) | 150 g | 41 kcal | 1.3 g | 7.4 g | 0.4 g |
| Low-sodium chicken broth | 3 cups (720 ml) | 720 g | 51 kcal | 4.4 g | 4.2 g | 1.3 g |
| Tomato paste | 1 tablespoon (15 g) | 15 g | 11 kcal | 0.6 g | 2.4 g | 0.1 g |
| Chili powder | 2 teaspoons (4 g) | 4 g | 1 kcal | 0.1 g | 0.2 g | 0.0 g |
| Lime juice | 1 tablespoon (15 g) | 15 g | 4 kcal | 0.1 g | 0.9 g | 0.0 g |
| Fresh cilantro | 1/4 cup (15 g) | 15 g | 5 kcal | 0.4 g | 0.7 g | 0.1 g |
| Avocado, diced | 1 small (150 g) | 150 g | 212 kcal | 2.6 g | 10.5 g | 19.1 g |
| Baked tortilla strips | 6 small | 210 g | 539 kcal | 12.7 g | 86.8 g | 12.8 g |
| Calculated full-recipe total | 6 servings | full recipe | 2028 kcal | 186.0 g | 179.4 g | 54.6 g |
| Calculated full-recipe total | 6 servings | full recipe | 2028 kcal | 186.0 g | 179.4 g | 54.6 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit base amount.
- Generic food-composition estimates are aligned with USDA FoodData Central principles.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Soup
To finish
Professional Step-by-Step Preparation
Equipment
6-quart slow cooker, cutting board, chef knife, measuring tools, mixing spoon, serving ladle, and a food thermometer for checking animal proteins.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, measure ingredients before cooking, and use a food thermometer where appropriate.
Build the soup base
Add the chicken, beans, tomatoes, corn, onion, bell pepper, broth, tomato paste, chili powder, cumin, garlic, and a small pinch of salt to the slow cooker.
Success tip: Keep the slow cooker covered during the main cooking period unless the recipe specifically asks you to stir or add an ingredient near the end.
Slow-cook until tender
Cook on low for 6 hours until the chicken is cooked through and the vegetables are tender.
Success tip: Keep the slow cooker covered during the main cooking period unless the recipe specifically asks you to stir or add an ingredient near the end.
Shred and return the chicken
Remove the chicken, shred it, and return it to the soup.
Success tip: Keep the slow cooker covered during the main cooking period unless the recipe specifically asks you to stir or add an ingredient near the end.
Brighten the broth
Stir in lime juice and taste for seasoning.
Success tip: Keep the slow cooker covered during the main cooking period unless the recipe specifically asks you to stir or add an ingredient near the end.
Add fresh toppings and serve
Serve with cilantro, diced avocado, and baked tortilla strips for crunch.
Success tip: Keep the slow cooker covered during the main cooking period unless the recipe specifically asks you to stir or add an ingredient near the end.
Potential Benefits and Things to Consider
Potential Benefits
- This recipe has the familiar flavor profile of tortilla soup while keeping portion-controlled toppings and a strong protein base.
- Slow-cooker preparation reduces active cooking time and can make planned leftovers easier.
- The measured recipe format makes portions and nutrition estimates easier to compare with other meals on the site.
Things to Consider
- Slow cookers vary, so tenderness and liquid level should be checked near the end of the cooking window.
- Broth, canned foods, sauces, and toppings can change sodium and calorie totals between brands.
- Toppings and packaged tortilla strips can vary. Check labels when food allergies or sodium limits matter.
Who May Enjoy This Recipe?
It May Work Well For
- Busy adults and households that want a mostly hands-off slow-cooker meal.
- Active adults looking for practical meals with transparent estimated nutrition.
- Readers who prefer familiar supermarket ingredients and make-ahead options.
Best Times to Eat It
- Lunch or dinner
- Meal prep when stored and reheated safely
- Before or after training according to individual preference and energy needs
How to Adjust It for Different Goals
For fewer calories
Reduce calorie-dense toppings, oils, or grain portions slightly and keep vegetables generous.
For more protein
Increase the main lean protein or add another measured protein-rich ingredient that fits the recipe.
For more energy
Add a larger portion of whole grains, starchy vegetables, bread, fruit, or another carbohydrate source according to your training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use pinto beans instead of black beans.
- Swap chicken breast for chicken thighs.
- Use crushed baked tortilla chips if tortilla strips are easier.
Allergen Information
Toppings and packaged tortilla strips can vary. Check labels when food allergies or sodium limits matter.
Always check packaged ingredient labels because formulations and cross-contact statements can change between brands and countries.
Storage and Meal Preparation
Store cooled soup for up to 4 days in the refrigerator or freeze for up to 2 months. Add tortilla strips only when serving.
Keep perishable food at 40°F (4°C) or below. Do not leave perishable food at room temperature for more than 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers until hot throughout.
Frequently Asked Questions
Store cooled soup for up to 4 days in the refrigerator or freeze for up to 2 months. Add tortilla strips only when serving.
Increase the main protein-rich ingredient modestly or pair the meal with a protein-rich side such as Greek yogurt, beans, tofu, eggs, fish, or lean poultry where appropriate.
Pinto beans work well if you do not have black beans.
Each listed ingredient is assigned a generic USDA-aligned food-composition estimate by gram weight. Ingredient values are totaled for the full recipe and divided by the stated yield.
It is a general healthy-meal idea. Individual nutrition needs differ, especially with allergies, medical conditions, pregnancy, prescribed diets, or sport-specific fueling requirements.
No. This page is educational and does not diagnose, treat, or provide individualized nutrition advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, prescribed diets, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
