Tomato, chicken and black bean soup with avocado toast

Author: Amanda Lennon - Chef, Food Editor

Photographer: John Paul Urizar

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With a few extras, a humble, pre-made tomato soup can be turned into a healthy Mexican fiesta in a bowl!

Serves: 4

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

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2 x 430g pouches Tuscan Style Tomato and Basil Soup(or your choice of packaged tomato based soup)
400g can no-added-salt diced tomatoes
2 teaspoons crushed garlic
400g can black beans, rinsed, drained
2 x 125g cans corn sweetcornXkernels, drained
1½ cups shredded cooked chicken breast
4 slices wholegrain sourdough, toasted
1 small avocado, mashed
½ cup reduced-fat sour cream, to serve
¹⁄³ cup fresh coriandercilantroX leaves, to serve

Instructions

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1 Place soup, canned tomatoes, 2 cups water and garlic in a large heavy-based saucepan. Bring to the boil over medium-high heat.

2 Reduce heat to medium. Add black beans, corn and shredded chicken and cook, stirring, for 5 minutes or until warmed.

3 Spread toast with avocado. Divide soup among four serving bowls. Dollop with sour cream and garnish with fresh coriander leaves. Serve soup with avocado toast on the side.

HFG tip

We’ve used SA Gourmet & La Zuppa soups as these are low in salt & have a high vegetable content. Look for packet soups in your store with less than 700mg sodium per serve.

Nutrition Info (per serve)

Calories 461cal

Kilojoules 1928kJ

Protein 31.3g

Total fat 11.9g

–Saturated fat 4.2g

Carbohydrates 50.7g

–Sugars 12.9g

Dietary fibre 14.4g

Sodium 729mg

Calcium 150mg

Iron 4.6mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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