This article explores a keto-friendly adaptation of the classic Mexican dish, chili relleno, transforming it into a comforting and flavorful soup. We'll delve into the ingredients, preparation methods, and variations, ensuring a delightful culinary experience for those adhering to a low-carb lifestyle.
What is Chili Relleno?
Chili rellenos are a popular Mexican dish featuring poblano peppers stuffed with cheese, coated in a light batter, and deep-fried. While delicious, the traditional preparation is not particularly keto-friendly due to the batter. This soup recipe captures the essence of chili rellenos in a creamy, low-carb form.
Why Chili Relleno Soup?
For those seeking a warm, flavorful, and keto-compliant meal, chili relleno soup offers a satisfying alternative. It's a crowd-pleaser that can be ready in under 30 minutes, making it perfect for busy weeknights. This soup transforms the incredible flavors of traditional chili rellenos into a rich, thick, and cheesy delight.
Key Ingredients and Their Keto-Friendly Substitutions
- Poblano Peppers: The star of the dish, poblano peppers provide a mild, smoky flavor. They are typically low in carbs and suitable for a keto diet.
- Cheese: A generous amount of cheese is essential for the cheesy flavor. Cheddar, pepper jack, and cream cheese are commonly used.
- Chicken Broth: Forms the base of the soup. Low-sodium chicken broth is recommended to control saltiness.
- Chicken: Adds protein and heartiness to the soup. Cooked and cubed or shredded chicken breast is ideal.
- Cream Cheese: Contributes to the soup's creamy texture and adds a slight tangy flavor.
- Almond Milk: Used as a dairy-free alternative to create a creamy texture while keeping the carb count low.
- Avocado Oil: Used for sautéing vegetables, providing healthy fats.
Recipe Variations and Substitutions
- Vegetarian Option: Replace chicken broth with vegetable broth, omit the chicken, and add black beans and corn for a hearty, filling vegetarian version.
- Spicier Soup: Add jalapeños or use medium or hot Hatch chiles instead of poblano peppers. Remember to remove the seeds if you prefer less heat.
- Pepper Alternatives: While poblano peppers are recommended for authentic flavor, you can use other peppers if necessary.
Step-by-Step Instructions
1. Preparing the Poblano Peppers
Roasting the poblano peppers is crucial for developing their smoky flavor.
- Roasting: Roast the poblano peppers until the skin is charred and blistered. This can be done under the broiler or over an open flame on a gas burner.
- Peeling: Transfer the charred peppers to a plastic bag or covered container to steam. Once cooled, rub off the charred skin, remove the stem, and discard the seeds.
- Chopping: Finely chop the peeled peppers.
2. Sautéing the Vegetables
- Heat avocado oil (or butter and olive oil) in a Dutch oven over medium heat.
- Add onion, jalapeño (if using), garlic, and cilantro. Cook until softened but not browned.
3. Simmering the Soup
- Pour in the chicken broth and almond milk. Bring to a simmer.
- Add the chopped poblano peppers and simmer for 10 minutes.
- Stir in the vegan cream cheese until melted and smooth.
- Taste for salt and adjust as needed.
4. Adding Cheese and Chicken
- Stir in the cooked chicken.
- Add most of the cheddar cheese and pepper jack cheese, reserving some for topping. Whisk until melted and smooth.
5. Broiling (Optional)
- Divide the soup into oven-proof bowls.
- Sprinkle each bowl with the remaining cheese.
- Broil until the cheese is melted and golden, watching carefully to prevent burning.
6. Serving
- Garnish with fresh cilantro.
- Serve with crushed tortilla chips or homemade corn tortillas and cilantro lime rice on the side (if not strictly keto).
Tips and Tricks for the Best Chili Relleno Soup
- Roasting Peppers: Ensure the peppers are fully charred for the best flavor.
- Cheese: Shred your own cheese for better melting and flavor. Pre-shredded cheese often contains cellulose, which can hinder melting.
- Spice Level: Adjust the amount of jalapeño or other spicy peppers to your preference.
- Creaminess: For a creamier texture, use an immersion blender to slightly puree the soup.
- Broiling: Watch the soup carefully under the broiler to prevent burning the cheese.
Nutritional Information
The nutritional information can vary based on the specific ingredients and quantities used. However, a typical serving of keto chili relleno soup may contain approximately:
Read also: Flavorful Keto Bean Chili
- Calories: 567kcal
- Carbohydrates: 14g
- Net Carbs: 5.5g (approximately)
- Protein: 34g
- Fat: 43g
It's always best to calculate the nutritional information based on your specific ingredients using a nutrition calculator.
Storage and Reheating Instructions
- Storage: Store leftover chili relleno soup in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freezing is not recommended, as the cheese may separate and become grainy upon thawing.
- Reheating: Reheat leftovers on the stovetop over medium heat, taking care not to boil. Microwave reheating is also possible but may affect the texture.
Serving Suggestions
Serve this chili relleno soup with a variety of toppings and sides to enhance the flavor and texture:
- Toppings:
- Fresh cilantro
- Diced avocado
- Sour cream or Greek yogurt
- Crushed pork rinds (for added crunch)
- Sides:
- Cauliflower rice (for a low-carb option)
- A side salad with a keto-friendly dressing
Slow Cooker Variation
For a hands-off approach, consider making chili relleno soup in a slow cooker:
- Roast Peppers: Roast poblano peppers as described above.
- Combine Ingredients: Place chicken thighs, diced roasted peppers, chopped onion, minced garlic, cumin, smoked paprika, salt, pepper, cream cheese chunks, canned green chilies, and chicken broth in a slow cooker.
- Cook: Cover and cook on low for 6 hours or high for 3 hours.
- Shred Chicken: Remove the chicken, shred it, and return it to the slow cooker.
- Add Cheese: Stir in cheddar cheese until melted.
- Serve: Garnish with cilantro, avocado, and sour cream.
Paleo Whole30 Chicken Chili Relleno Soup
For a paleo and Whole30 compliant version, replace the cheese with a creamy potato mixture:
- Roast Peppers: Roast poblano peppers as described above.
- Prepare Potato Mixture: Boil potatoes until tender, then blend with almond milk until smooth and creamy.
- Sauté Vegetables: Cook poblano peppers, green onion, and garlic in a large pot.
- Blend Soup: Add broth and blend until smooth.
- Cook Chicken: Add raw chicken to the soup and cook until done. Remove and chop the chicken.
- Combine: Stir in the potato mixture and chopped chicken.
Read also: Keto White Chicken Chili
Read also: Creamy Keto Soup