Sopa Ranchera

Yield: 10 servings (1 cup each)
Source: Cooking Light, JANUARY 1999
CL Comments: A hint of lime and a sprinkling of Mexican cheese and cilantro put the finishing touches on this regional speciality.
Comments from a CA Kitchen: This was a good, not great, and not too quick to prepare. Just a simple Mexican chicken soup with fun garnishes on top. I did not have garbanzo beans on hand so I threw in more potatoes and some wild rice. Served with double corn bread.


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

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


  1. 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.


Healthy Units: 4 per serving
CALORIES 208(31% from fat); FAT 7.2g (sat 2.9g,mono 2.2g,poly 1.3g); PROTEIN 16.1g; CHOLESTEROL 39mg; CALCIUM 119mg; SODIUM 498mg; FIBER 3g; IRON 2.2mg; CARBOHYDRATE 21.2g

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