Mexican · Authentic-ish Mexican
Sopa de Tortilla
397 kcal a serving, against 493 for the traditional version. That is 96 kcal off, or 19%, with 35.6g of protein. Serves 6. 45 minutes.
What the traditional version is
A bright, earthy broth made from charred tomatoes, garlic, onions and dried chillies, blended and simmered with chicken stock. Served over a huge handful of corn tortilla strips deep-fried in vegetable oil, then heavily garnished with diced avocado, crumbled fresh cheese and rich soured cream.
What changed, and what each change costs
36g of absorbed frying oil and 300g of corn tortillas swapped for 150g of baked corn tortillas and 10g of olive oil
Deep-frying the strips adds massive amounts of fat to a dish that's essentially just a soup. Baking a smaller portion of tortillas gives you the crunch without the grease.
What it costs you. Baked tortillas dissolve differently in the broth. You lose that greasy, luxurious chew that fried corn masa gives you, and they'll turn soggy much faster if you don't eat them quickly.
600g of chicken breast added, while the soured cream is swapped for 150g of fat-free Greek yoghurt and the avocado and cheese are halved
The original soup is basically starch and fat floating in stock. Adding lean chicken bulk builds a substantial meal, while cutting the heavy garnishes and using yoghurt pays for it.
What it costs you. That's the first compromise you'll notice visually. The soup looks less abundant without a massive raft of avocado and melting cheese on top, and the zero-fat yoghurt lacks the rich mouthfeel of authentic crema. It won't melt into the soup in quite the same silky way.
What goes in it
The ingredients, without the quantities. The weights are what the figures below are computed from, and they are in the book.
- Ripe tomatoes
- Onion
- Garlic
- Dried chillies
- Chicken stock
- Corn tortillas
- Olive oil
- Chicken breast
- Avocado
- Queso fresco
- Fat-free Greek yoghurt
- Fresh coriander
How it starts
- Preheat your oven to 200C.
- Toast the dried chillies in a dry frying pan for 2 minutes until they smell fragrant, but don't let them burn.
- Place the fresh tomatoes, onion and garlic in a dry frying pan over a high heat.
The rest of the method, and every weight, is in Authentic-ish Mexican.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 493 | 397 |
| Protein | 15.6g | 35.6g |
| Fat | 29.4g | 14.9g |
| Saturated fat | 9.5g | 4.2g |
| Carbohydrate | 45.8g | 31.3g |
| Protein per 100 kcal | 3.2g | 9g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican prints the exact database row used for each ingredient, so any number here can be checked. How every number is computed sets out the method.
Allergens. milk.
The method is in the book
This is a fantastic dinner, but Call it a hefty, protein-heavy main course rather than a traditional antojito and you'll be about right. You'll miss the glossy slick of oil on the surface of the broth and the decadent melt of the heavy cheese. But you gain a bowl of soup that actually keeps you full until tomorrow morning. The charred tomato base brings a massive punch of flavour, and the baked tortillas still deliver a satisfying crunch.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback
More from Authentic-ish Mexican
- Pozole Rojo, 390 kcal a serving, 42% off
- Sopa de Lima, 320 kcal a serving, 34% off
- Caldo de Pollo, 366 kcal a serving, 15% off
- Sopa de Frijol, 389 kcal a serving, 18% off
- Tacos al Pastor, 536 kcal a serving, 39% off
- Carnitas, 328 kcal a serving, 53% off
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