Active time: 20 minutes Total time: 40 minutes
Traditional posole contains hominy, a type of large, puffy corn. We swapped hominy with canned chickpeas to give this zesty Mexican-inspired soup 10 more grams of protein and 10 more grams of fiber per serving. Jarred, tomatillo-based green salsa serves as the base for this flavorful soup, but be sure to buy a low-sodium brand.
RD tip: This is a quintessential balanced dish that is high in protein and fiber, and easy to prep ahead of time and take on the go. Swapping out hominy for chickpeas adds flavor and fiber, making it great if you’re trying to hit your fiber goal or feel full for a long time between meals. Try this one for meal prep to eat all week long for lunch.
Chickpea Posole Verde
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 medium carrots, thinly sliced
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 3 cups (700ml) low-sodium chicken broth
- 1 (15-ounce/425g) can chickpeas, drained and rinsed
- 1 cup (237ml) mild or medium green salsa
- 2 cups (290g) rotisserie chicken, skin removed and meat chopped
- 1/2 teaspoon pepper
- 1/4 teaspoon salt
- 1 ripe avocado, diced
Heat oil over medium-high heat in a medium saucepan. Add the onion, carrots, cumin and oregano, and sauté, stirring occasionally, until the onions are translucent, 5 minutes. Add the broth, chickpeas and salsa. Bring to a simmer, cover, and reduce heat to low. Simmer, stirring occasionally, for 15 minutes.
Add the chicken to the soup and cook until heated through, 5 minutes more. Season with the salt and pepper. Serve, garnished with avocado.
Tip: If you don’t have rotisserie chicken on hand, substitute the same amount of raw, boneless, skinless chicken breasts for the cooked chicken and add it in step 2. Simmer on low until cooked through, 10 minutes. Shred and stir back into the soup.
Serves: 4 | Serving Size: 1 2/3 cups/394ml
Nutrition (per serving): Calories: 368; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 63mg; Sodium: 620mg; Carbohydrate: 31g; Dietary Fiber: 10g; Sugar: 7g; Protein: 30g
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