Chipotle Tortilla Soup w/ Jackfruit

Not only do I love spicy food, but this month, pregnancy has me craving Mexican flavors non-stop! So, I present the latest addition to my menu. Not only is it super tasty (and easy!) , but this recipe is easily customized to different phe tolerances and non-PKU eaters, so it works for the whole family (see tips below). Bonus: with 7.5 servings in a batch, it makes a great option for meal-prepping lunches for two!

Phe Count:

98 mg phe / serving
Roughly 2 - 2.5 g of protein / 6.5 exchanges
Yield: 7 servings (1.5 C each)

Note: this recipe can be easily modified for lower/higher phe tolerances. See notes below.

Ingredients:

1 C yellow onion (160g)
3 cloves of garlic (9g)
2 chipotle peppers in adobo sauce (24g)
+ 3 Tbsp of the adobo sauce
1 Tbsp chopped jalapeño, seeds removed (14g)
1 C chopped celery (51g)
.75 C chopped carrots (113 g)
1 tsp cumin (2g)
1 tsp dried oregano (2g)
1.75 C canned fire roasted tomatoes (diced) (448g)
4 C vegetable broth (920g)
1 C water
2 Tbsp avocado oil
Salt (to taste)
—
1.5 can jackfruit in brine (420g)
1 C chopped bell peppers (148g)
.75 C canned corn (fire roasted) (140g)
2 tsp taco seasoning

My favorite toppings:
.4 C Avocado (61g)
2 Tbsp tortilla strips (Fresh Gourmet salad topper)
1 Radish (whole, 5g), sliced super thin
.125 C Onion (20g)
.125 C Cilantro (2g)
.125 C So Delicious cheese shreds (14g)
—
Note: the toppings above will add 123mg of phe.
Roughly, 2.5 - 3 g of protein / 8 exchanges
But do what works for you!

Directions:

Start by chopping all the fresh veggies you’ll need for the soup base: onion, garlic, jalapeno, carrots and celery.
Heat 1 Tbsp of avocado oil over medium heat in a large pot.
When the pot is hot, add the chopped onion and cook for a few minutes, until onions begin to soften and turn translucent. Stir frequently, so onions don’t burn to the bottom of the pot.
Then, add the garlic and do the same, stirring and cooking for another 2-3 minutes.
Next, you’ll add the remaining veggies for the soup base: celery, carrots, and jalapenos.
Mix all veggies in the pot and stir for 3-4 minutes. When they are well-mixed and hot, add the canned tomatoes, chipotle peppers and 3 Tbsp of the adobo sauce. Stir again until well-mixed.
Next, add the spices (cumin and dried oregano), vegetable broth and water.
Continue to cook over medium heat for 15-20 minutes, stirring occasionally.
While the soup base is cooking, prepare the jackfruit. Drain it from the can and cut the wedges into thin slices.
Heat 1 Tbsp of avocado oil in a nonstick frying pan over medium heat. Add the jackfruit and stir in the pan until hot. Then, season with taco seasoning and stir until well-mixed. Add ¼ cup of water and stir again. Continue to cook the jackfruit over medium heat, stirring occasionally, until it loses most of its moisture and begins to dry out (resembling a meat-like texture)
While the soup and jackfruit are cooking, chop the bell pepper and measure out your canned corn.
When the vegetables in your soup base have softened, turn off the heat on your stove and use an immersion blender to pulse/puree into a smooth broth.
Note: this step is optional. You can keep the vegetables chunky and still have a great soup. I just like to add a lot of toppings, and this helps to give some different textures to the dish, without making it seem to dense.
After your soup base is smooth, return it to medium-low heat and add the chopped bell peppers and cook for 2-3 minutes to slightly soften. Finish by adding the corn and jackfruit and stir to combine.
To serve, top with your favorite toppings.

HELPFUL TIPS (TO REDUCE/ADD PHE):
For lower phe tolerances:

You can easily reduce by removing corn, and reducing jackfruit to 1 20z can of jackfruit.
That would bring the soup to 77 g per serving (1.5 - 2 g protein, 5 exchanges)
You can also modify your toppings. (Slice & fry Siete tortillas or reduce the amount of avocado!)

To add protein (& easily modify a meal for non-PKU eaters):

Add black beans to the soup, too.
For toppings: Use real cheese vs a low-protein vegan option and add sour cream
Or separate the soup base into two and use chicken instead of jackfruit.