Mexican Bean Soup

 

Did you know that you can maximize the absorption of iron simply by adding a

variety of delicious and nutrient-dense ingredients to your recipes? It might not be something you think of as you’re creating recipes, but it’s something you probably already do every day.

For example, ingredients traditionally used in Mexican meals often include beans, tomatoes, peppers, and onions. Beans are packed with iron and tomatoes and peppers are packed with vitamin C, which can increase iron absorption five-fold. Onions and other allium veggies like garlic and shallots can also increase iron absorption by up to seven times!

Finally, red and orange peppers have carotenoids, which can further increase iron absorption by up to three times. Now you have plenty to say when someone asks you how you get your iron from plant-based foods. Enjoy this flavorful Mexican soup as a side, an appetizer, or a full meal!

Mexican Bean Soup

Ingredients

 2 tbsp water (for sauté, +1 Tbsp as needed)

 1 ½ cups red onion (finely chopped)

 6 medium-large garlic cloves (minced, +1 as desired)

 ¾ tsp salt (optional)

 ground black pepper (optional, to taste)

 1 ¼ tsp cumin seed

 2 ½ tsp dried oregano

 ½ tsp cinnamon

 1 tbsp jalapeño pepper (optional, seeded and chopped, +1 Tbsp as desired)

 28 oz organic diced tomatoes (BPA-free canned)

 1 ¾ cups black beans (home cooked or BPA-free canned, drained)

 1 ¾ cups pinto beans (home cooked or BPA-free canned, drained)

 1 cup organic corn (frozen)

 2 cups vegetable broth (unsalted, preferably homemade)

 ½ cup water (+½ cup as desired)

 1 tsp maple syrup (or date paste, link in Chef’s Notes)

 1 ½ tbsp lime juice (freshly squeezed)

 fresh cilantro (optional, chopped, to taste)

 lime wedges (for serving)

Directions

1

To a large pot over medium heat, add the water for sauté, onions, garlic, salt if using, pepper, cumin seed, dried oregano, cinnamon, and jalapeño (if using).

2

Partially cover and let cook for 6–8 minutes, stirring occasionally. Reduce heat if the onions are sticking (and add another splash of water if needed).

3

Add the remaining ingredients (using ½ cup of water, and except lime juice, cilantro, and lime wedges) to your pot.

4

Stir through, and increase heat to high to bring to a boil. Then, reduce heat to medium-low, cover, and let simmer for 10–15 minutes.

5

Stir in fresh lime juice, add an additional ½ cup of water if desired, and serve individual portions with cilantro and lime wedges, and a dollop of Chipotle Avocado Cream.

Chef's Notes

Pinto Beans
You can substitute kidney beans if you prefer, or another 1 ¾ cup of black beans.

Kid-friendlier
If making this soup for a family with young children, you may want to omit the jalapeño so the soup does not have spicy heat. It will still be flavorful, just not spicy hot for young ones. Also, if you don’t have a fresh jalapeño on hand, feel free to add a few pinches of crushed red chili flakes or a few dashes of hot sauce to taste.

Sugar-free
Use date paste in place of maple syrup.

Garlic
The garlic really makes this soup sing! Use medium to large cloves, or several more if your cloves are smaller.

Storage
Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 30 days.

https://foodrevolution.org/recipes/mexican-bean-soup/