Mexican Bean Soup
"This flavoursome soup is abundant in antioxidant and anti-inflammatory compounds from the spices and colourful vegetables. The chickpeas and beans provide a healthy source of plant protein and fibre to promote gut health and increase satiety. Red onions are an excellent source of quercetin, a powerful flavonoid that supports immune health and lowers inflammation. Comforting, warming and full of flavour, this soup is quick and easy to make, yet hearty enough to enjoy as an evening meal," says nutritional therapist Alexa Mullane.
Serves
2
Cook Time
Dietary
Vegetarian
Vegan
Gluten-Free
Ingredients
- 2 x 400g tins chopped tomatoes
- 1 x 400g tin chickpeas, drained and rinsed
- 1 x 400g tin kidney beans or black beans, drained and rinsed
- 1 tsp smoked paprika
- 1/2 tsp cayenne pepper
- Salt and black pepper
- Handful fresh coriander, chopped
- 50g feta cheese, crumbled (or avocado for a vegan option)
- 1/4 small red onion, finely diced
- Handful of baked tortilla chips
- Optional: squeeze of fresh lime juice, pinch of cumin or oregano for extra depth
Method
- In a saucepan, combine chopped tomatoes, chickpeas, and beans. Bring to a gentle simmer.
- Add smoked paprika, cayenne, salt, and pepper. Simmer uncovered for 10–15 minutes, stirring occasionally.
- Taste and adjust seasoning.
- Pour into bowls and garnish with crumbled feta (or avocado), chopped red onion, coriander, and tortilla chips. Finish with a squeeze of lime if you like.
