Low Sodium Enchilada Soup

Most enchilada soups rely on canned sauces and salty seasoning mixes. This version uses simple spices, low-sodium broth, and fresh vegetables for a wholesome alternative. Blending part of the soup creates a creamy texture without heavy cream. It’s naturally high in protein and fiber, making it filling yet heart-friendly.

Ingredients Needed

• 1 tbsp butter or avocado oil: base for sautéing vegetables.
• 1 medium onion: diced for sweetness.
• 2 celery stalks: sliced for texture.
• 1 medium carrot: thinly sliced for mild sweetness.
• 1 large red bell pepper: diced for color and crunch.
• 2–3 garlic cloves: chopped for flavor.
• 1½ tsp ground cumin: warm, earthy spice.
• 1 tbsp chili powder: classic Tex-Mex flavor.
• 1 tsp dried oregano: aromatic herb.
• 1 (15 oz) can fire-roasted diced tomatoes: no-salt-added if available.
• ¼ cup tomato paste: no-salt-added for depth.
• 4 cups low-sodium chicken broth: base of the soup.
• 1 (14.5 oz) can red kidney beans: drained and rinsed.
• 1 (14.5 oz) can black beans: drained and rinsed.
• 1 cup fresh or frozen corn kernels: sweet flavor.
• 2 cups shredded cooked chicken: leftover or rotisserie (unsalted).
• 1 cup shredded Mexican cheese blend (optional): for garnish.
• Black pepper to taste (skip added salt for strict low sodium).

How to Make Low Sodium Enchilada Soup

Sauté Vegetables:
In a large pot or Dutch oven, melt butter (or heat oil) over medium heat. Add onion, celery, carrot, bell pepper, and garlic. Cook 5–6 minutes until softened.

Add Seasonings and Base:
Stir in cumin, chili powder, oregano, diced tomatoes, tomato paste, and chicken broth. Bring to a boil, then reduce heat and simmer 10–15 minutes until vegetables are tender.

Blend for Creaminess:
Remove from heat and carefully blend soup with an immersion blender until mostly smooth (leave some chunks if preferred).

Add Beans, Corn, and Chicken:
Return pot to medium heat. Stir in kidney beans, black beans, corn, and shredded chicken. Simmer a few minutes to heat through.

Serve:
Ladle into bowls and top with shredded cheese or fresh cilantro if desired.

Recipe Tips

• Use no-salt-added canned beans and tomatoes to reduce sodium further.
• For extra creaminess, stir in plain Greek yogurt after blending.
• Add lime juice or fresh cilantro for a bright finish without salt.
• Make vegetarian by skipping chicken and using extra beans or quinoa.
• Freeze in portions for meal prep — it reheats well.

How to Store & Reheat

• Fridge: Store in airtight container for 3–4 days.
• Freezer: Freeze cooled soup up to 3 months; thaw overnight in fridge before reheating.
• Reheat: Warm gently on stovetop or microwave in short bursts.

Nutrition Facts (Per Serving, approx.)

• Calories: ~250
• Sodium: ~140 mg (using low-sodium ingredients)
• Protein: 18 g
• Fat: 7 g
• Carbs: 27 g
• Fiber: 6 g
• Sugar: 5 g

FAQs

Is enchilada soup usually high in sodium?
Yes, restaurant and canned versions are often high in sodium. This version uses low-sodium broth and beans for a healthier alternative.

Can I use rotisserie chicken?
Yes, but choose unsalted or rinse well to reduce sodium content.

What toppings work well with this soup?
Avocado, cilantro, lime wedges, or a sprinkle of low-sodium cheese are great options.

Can I make it spicier?
Add jalapeños, chipotle powder, or extra chili powder to taste.

Try More Recipes:

• Low Sodium White Chicken Enchiladas
• Low Sodium Beef Enchiladas
• Low Sodium Chicken Enchiladas

Low Sodium Enchilada Soup

Recipe by Evelyn ReedCourse: SoupsCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

15

minutes

Cooking time

20

minutes

Calories

250

kcal

A creamy, hearty chicken enchilada soup made with low-sodium ingredients — perfect for quick weeknight dinners or meal prep.

Ingredients

• 1 tbsp butter or avocado oil

• 1 onion, diced
  

• 2 celery stalks, sliced
  

• 1 carrot, sliced
  

• 1 red bell pepper, diced

• 2–3 garlic cloves, chopped
  

• 1½ tsp cumin
  

• 1 tbsp chili powder
  

• 1 tsp oregano
  

• 1 (15 oz) can no-salt fire-roasted tomatoes
  

• ¼ cup no-salt tomato paste
  

• 4 cups low-sodium chicken broth
  

• 1 (14.5 oz) can kidney beans, rinsed
  

• 1 (14.5 oz) can black beans, rinsed
  

• 1 cup corn kernels
  

• 2 cups shredded cooked chicken
  

• 1 cup shredded Mexican cheese (optional)
  

• Black pepper to taste

Directions

• Sauté onion, celery, carrot, bell pepper, and garlic in butter until softened.
  
• Add spices, tomatoes, tomato paste, and broth; simmer 10–15 minutes.
  
• Blend until mostly smooth. Return to heat; stir in beans, corn, and chicken.
  
• Heat through and serve with optional toppings like cheese or cilantro.