Healthy Enchilada Soup

This healthy enchilada soup recipe is packed with veggies and is ready in 45 minutes for a healthy weeknight meal. The recipe can also easily be modified to be vegan, vegetarian or even legume free. See my modifications section for more details.

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The key to this enchilada soup recipe starts with the enchilada sauce. If you’re in a big hurry, you can certainly replace with store bought enchilada sauce. However, I’ve never found a store bought sauce with a true, authentic flavor (plus, so much sodium!). I stumbled upon an enchilada sauce recipe by Cookie+Kate, and have modified it slightly to be gluten free and to have a bit more authentic flavor (but credit for the foundational recipe goes to her!). The sauce takes about 15 minutes to make- totally worth the extra bit of time.

Prepare the soup

Once you have the sauce prepared, the soup is ready in a flash. Saute the onion in the Instant Pot until tender, about 5 minutes. Add the chicken, if using, and brown. Add the zuccini, bell pepper, tomatoes, enchilada sauce, beans, corn, pumpkin puree, spices and broth. Set the instant pot to pressure cook for 20 minutes. When done, complete a manual release. Remove the chicken breast and shred. Return shredded chicken to pot and stir to combine. Serve immediately and garnish to taste with avocado, cilantro, jalapeno and cheese. Perfect, veggie-packed healthy enchilada soup for a cold winter night! Enjoy

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Yield: 4 servings

Prep time: 20 minutes

Cook time: 25 minutes

Healthy Enchilada Soup Ingredients

For the Enchilada Sauce:

• 3 tbsp olive oil
• 3 tbsp gluten-free flour
• 1 tbsp chili powder
• 1 tsp cumin
• 1-1/2 tsp ancho chili powder
• 1 tsp garlic powder
• 1/4 tsp dried oregano
• 1/4 tsp salt
• 2 tbsp tomato paste
• 2 cups vegetable broth, gluten-free
• 1 tsp apple cider vinegar
• 1/4 tsp black pepper

For the Healthy Enchilada Soup: please see recipe modifications below if making vegetarian, vegan or legume free

• 1-1/2 cups enchilada sauce, prepared as above or store bought
• 1/2 yellow onion, diced
• 1 pound chicken breast
• 1 zucchini, quartered and chopped
• 1/2 bell pepper, diced
• 1 15 ounce can diced tomatoes with green chilies
• 1 cup canned pinto beans
• 1 cup corn, frozen or canned
• 3/4 cup pumpkin puree
• 1 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp cumin
• 1/2 tsp salt
• 1 cup broth
• avocado, diced, for garnish
• 1/4 cup cilantro, chopped
• cheese or dairy free cheese for garnish
• 1 diced jalapeno for garnish (optional, omit if averse to spice)
• 1/2 lime, sliced

Healthy Enchilada Soup Instructions

1. Prepare the Sauce: Place the dry ingredients in a small bowl and set aside (flour through salt). In a small sauce pan over medium heat, warm the oil unit hot. Pour in the dry ingredients and whisk constantly, until fragrant- about 1 minute. Whisk in the tomato paste, then slowly pour in the broth, whisking constantly. Bring the mixture to a simmer, then reduce heat. Cook at a gentle simmer for 5-7 minutes, whisking often, until the sauce has thickened a bit. Remove from heat and whisk in the vinegar, adding salt and pepper to taste.
2. Set the instant pot to saute, spraying with a bit of oil or cooking spray. Saute the onion until softened, 3-5 minutes. Add the chicken breast and brown on both sides (if using)
3. Add the enchilada sauce, zucchini, bell pepper, tomatoes, beans, corn, pumpkin, spices and broth to the pot. Set the instant pot to pressure cook for 20 minutes. when done, manually release.
4. Remove the chicken from the pot and shred. Return the chicken to the pot and stir.
5. Serve the soup immediately and garnish with avocado, cheese or dairy free cheese, cilantro, lime wedge and jalapeno (if using)

Recipe Modifications

• Vegetarian/ Vegan: omit the chicken and use 1-1/2 cans of pinto beans. I would mix it up to be half pinto and half black beans. Top with vegan cheese
• Legume: omit the pinto beans and increase the chicken to 1-1/2 pounds