Main Dish
Chickpea & Rice Tortilla Soup
Storage The soup can be stored in an airtight container in the fridge for up to 4 days. The tortilla chips can be stored in a container on the counter for up to 2 days. Healthy Swaps Chickpeas- You can use dry chickpeas that have been soaked overnight as an alternative to canned chickpeas. Rice- For added nutrients, try brown rice or black rice, both of which provide added protein, vitamins, and fiber compared to white rice. Tortillas- choose whole grain or corn tortillas to help support steady blood glucose levels. Health Benefits: Nutrition Tip: Choosing Dry Beans Over Canned Beans Dry beans soaked overnight offer several benefits compared to canned beans. Soaking and cooking them at home helps reduce fermentable carbohydrates, which can ease digestion and make beans more comfortable to tolerate. They also retain slightly higher amounts of fiber, potassium, and magnesium compared with canned beans, and these nutrients support steadier blood glucose levels and heart health. Canned beans are still nutritious, but they usually contain much more sodium, which can affect blood pressure. Rinsing canned beans can lower the sodium content, but dried beans provide the best control because they contain no added salt, preservatives, or BPA from canned linings. These qualities make home-cooked dried beans a nutrient-dense, diabetes-friendly option. Nutrition Tip: Try Brown Rice or Black Rice Over White Rice Swapping white rice for brown or black rice can help people with diabetes maintain steadier blood sugar levels. Brown rice typically has a glycemic index of around 50, while black rice falls in the low to medium glycemic range between 42 and 50, which means both are digested more slowly than white rice and lead to a more gradual rise in blood glucose. This happens because brown and black rice keep their bran and germ layers, giving them more fiber, antioxidants, and minerals that slow carbohydrate absorption and support smoother postmeal blood sugar responses. Whole grain rice varieties offer better nutrient density, steadier energy release, and improved satiety compared with white rice, making them beneficial swaps in a diabetes-friendly eating pattern. References: Are Dried Beans Healthier Than Canned? Biology Insights. Published December 15, 2025. Accessed March 5, 2026. Glycemic Index Database. Brown Rice – Glycemic Index, Glycemic Load, Nutrition Facts. Accessed March 5, 2026. Abdul Rahim AF, Norhayati MN, Zainudin AM. The effect of a brown‑rice diet on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta‑analysis. PeerJ. 2021;11291. Biology Insights. Black Rice GI: What Is Its Glycemic Index? Published August 1, 2025. Accessed March 5, 2026.
Source: Live Tula Meal Planner
1 steps, about 40 minutes
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01Heat the oil in a large pot over medium-high heat. Add the onion and garlic and cook for 2 to 3 minutes until softened. 2. Stir in the diced tomatoes and burrito seasoning. Cook for 2 minutes, stirring often. 3. Add the boiling water, crushed bouillon cubes, chickpeas, rice, salt, and pepper. 4. Bring to a simmer and cook uncovered for 15 to 20 minutes, or until the rice is tender. Taste and adjust seasoning if needed. 5. Preheat the oven to 400°F. Line two baking trays. 6. Cut each tortilla into 12 pieces. Place the pieces in a large bowl and add the oil, salt, and pepper. Toss well to coat. 7. Arrange the tortilla pieces in a single layer on the baking trays. 8. Bake for 3 to 4 minutes, flip the pieces, then bake another 3 to 4 minutes. Remove when the edges turn golden. Watch closely to prevent overbrowning. 9. Ladle the soup into bowls and serve with the baked tortilla chips. Option to garnish with fresh cilantro and lemon slices.
Storage The soup can be stored in an airtight container in the fridge for up to 4 days. The tortilla chips can be stored in a container on the counter for up to 2 days. Healthy Swaps Chickpeas- You can use dry chickpeas that have been soaked overnight as an alternative to canned chickpeas. Rice- For added nutrients, try brown rice or black rice, both of which provide added protein, vitamins, and fiber compared to white rice. Tortillas- choose whole grain or corn tortillas to help support steady blood glucose levels. Health Benefits: Nutrition Tip: Choosing Dry Beans Over Canned Beans Dry beans soaked overnight offer several benefits compared to canned beans. Soaking and cooking them at home helps reduce fermentable carbohydrates, which can ease digestion and make beans more comfortable to tolerate. They also retain slightly higher amounts of fiber, potassium, and magnesium compared with canned beans, and these nutrients support steadier blood glucose levels and heart health. Canned beans are still nutritious, but they usually contain much more sodium, which can affect blood pressure. Rinsing canned beans can lower the sodium content, but dried beans provide the best control because they contain no added salt, preservatives, or BPA from canned linings. These qualities make home-cooked dried beans a nutrient-dense, diabetes-friendly option. Nutrition Tip: Try Brown Rice or Black Rice Over White Rice Swapping white rice for brown or black rice can help people with diabetes maintain steadier blood sugar levels. Brown rice typically has a glycemic index of around 50, while black rice falls in the low to medium glycemic range between 42 and 50, which means both are digested more slowly than white rice and lead to a more gradual rise in blood glucose. This happens because brown and black rice keep their bran and germ layers, giving them more fiber, antioxidants, and minerals that slow carbohydrate absorption and support smoother postmeal blood sugar responses. Whole grain rice varieties offer better nutrient density, steadier energy release, and improved satiety compared with white rice, making them beneficial swaps in a diabetes-friendly eating pattern. References: Are Dried Beans Healthier Than Canned? Biology Insights. Published December 15, 2025. Accessed March 5, 2026. Glycemic Index Database. Brown Rice – Glycemic Index, Glycemic Load, Nutrition Facts. Accessed March 5, 2026. Abdul Rahim AF, Norhayati MN, Zainudin AM. The effect of a brown‑rice diet on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta‑analysis. PeerJ. 2021;11291. Biology Insights. Black Rice GI: What Is Its Glycemic Index? Published August 1, 2025. Accessed March 5, 2026.
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