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Mexican Bean Soup

 

Mexican bean soup is a kind of soup popularly consumed in Mexico, which is made with soaked and cooked kidney beans, vegetables and seasonings. The soup is known for its bold and vibrant flavors and various health benefits.

 

Mexican Bean Soup Recipe Overview

The recipe for this soup has many variations depending upon the seasonings and flavoring herbs used. Here is a brief description of a commonly followed recipe-

Ingredients:  The ingredients required for making Mexican bean soup include kidney beans, chopped carrots, zucchini, peas or any other vegetables, coriander leaves, cumin seeds, finely chopped garlic and onions, olive oil, dried herbs like oregano and thyme, red chili flakes, red chili powder, chopped tomato, tomato puree and salt. Additional ingredients like ham, chicken broth and sherry are often used in various kinds of recipes.

Canned kidney beans can be used instead of soaked ones. Using canned beans can be convenient, but canned beans are known to develop a compound BPA (Bisphenol A) in the beans, which is known to cause increased levels of fat tissue and certain health risks. Canned beans should be particularly avoided by pregnant women.

Method of Preparation: As per the Mexican bean soup recipe, kidney beans are first soaked overnight so that they soften, after which they are cooked in the pressure cooker and then mashed partially. Olive oil is then heated in a pan, and cumin seeds are spluttered in it, followed by addition of garlic and onions, which are sautéed till the onions turn transparent. After this, chopped vegetables are sautéed in this mixture for a few minutes, and water is added and brought to a boil. The tomatoes, tomato puree and red chilli powder are added at this stage, and after a few more minutes of simmering, the mashed beans are mixed in it along with more water as desired. The Mexican bean soup is seasoned with salt and garnished with chili flakes, crushed herbs and sour cream before serving.

 

Nutritional Information

The soup is an excellent source of fiber which is known to improve digestion and aid in improving heart health as well as in weight loss. Kidney beans used to prepare it are rich in vitamins A and C, as well as a host of other nutrients. They are also a very good source of protein. A single serving of Mexican bean soup contains approximately 210 calories, 1g fat, 38g carbohydrates, 400mg sodium and 12g protein.