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Photo: Becky Luigart-Stayner; Styling: Fonda Shaia Photo by: Photo: Becky Luigart-Stayner; Styling: Fonda Shaia

Sopa Ranchera

A hint of lime and a sprinkling of Mexican cheese and cilantro put the finishing touches on this regional speciality.

Cooking Light JANUARY 1999

  • Yield: 10 servings

Ingredients

  • Soup:
  • 1 teaspoon vegetable oil
  • 1 cup chopped onion
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1 garlic clove, minced
  • 6 cups Chicken Stock or 3 (16-ounce) cans fat-free, less-sodium chicken broth
  • 1 3/4 cups cubed peeled baking potato
  • 1 (15-ounce) can chickpeas (garbanzo beans), drained
  • 2 cups shredded cooked chicken breast (about 8 ounces)
  • 1 cup frozen whole-kernel corn, thawed
  • 3/4 teaspoon salt
  • 1 zucchini, quartered lengthwise and sliced (about 1 1/2 cups)
  • 1 cup diced tomato
  • 1/3 cup chopped fresh cilantro
  • Toppings:
  • 2/3 cup finely chopped onion
  • 2/3 cup chopped fresh cilantro
  • 2/3 cup low-fat sour cream
  • 2/3 cup (2 1/2 ounces) shredded queso quesadilla cheese or reduced-fat Monterey Jack cheese
  • 10 lime wedges

Preparation

To prepare soup, heat the oil in a large Dutch oven over medium-high heat. Add 1 cup onion; sauté 3 minutes. Add oregano, cumin, and garlic; sauté 1 minute. Add Chicken Stock, potato, and chickpeas; bring to a boil, and cook 5 minutes. Add chicken, corn, salt, and zucchini; cook 5 minutes. Stir in tomato and cilantro; cook 2 minutes.

Ladle 1 cup soup into each of 10 bowls, and top with 1 tablespoon finely chopped onion, 1 tablespoon cilantro, 1 tablespoon sour cream, and 1 tablespoon cheese. Serve with lime wedges.

Nutritional Information

Amount per serving
  • Calories: 208
  • Calories from fat: 31%
  • Fat: 7.2g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 1.3g
  • Protein: 16.1g
  • Carbohydrate: 21.2g
  • Fiber: 3g
  • Cholesterol: 39mg
  • Iron: 2.2mg
  • Sodium: 498mg
  • Calcium: 119mg
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Sopa Ranchera recipe

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