If you’re trying to eat well without spending a fortune, this Mexican Bean Soup deserves a spot on your weekly meal rotation.
Made almost entirely from pantry staples, it’s packed with colourful vegetables, fibre-rich beans and fragrant herbs, making it one of those meals that’s as nourishing as it is affordable. Better yet, it comes together in roughly 35 minutes, making it perfect for busy weeknights.
Here’s exactly why it’s fab:
It’s incredibly budget friendly
Healthy eating doesn’t have to mean expensive ingredients.
Tinned beans, tomatoes, frozen or tinned corn and seasonal vegetables are some of the most affordable foods in the supermarket, yet they’re packed with nutrients that support long-term health.
This recipe makes 5-6 generous servings, making it ideal for meal prep or feeding the whole family.
Better yet, it freezes beautifully. So on those days when you’re thyroid-tired and the thought of cooking from scratch feels completely out of reach, how smug will you feel knowing there’s a nourishing, homemade meal waiting for you in the freezer?! 😉
Fibre feeds your gut microbiome
Most people know fibre helps keep you regular, but its benefits go much further than that.
The beans, vegetables and herbs in this soup provide a wide variety of fibres that nourish your beneficial gut bacteria.
When these microbes ferment fibre, they produce short-chain fatty acids like butyrate, which help maintain the integrity of the gut lining, support immune function and regulate inflammation throughout the body.
A healthy gut microbiome is also increasingly being recognised as an important piece of the puzzle in autoimmune conditions, including Hashimoto’s thyroiditis.
Beans support balanced energy
Beans are one of my favourite carbohydrates because they digest slowly thanks to their combination of fibre, protein and complex carbohydrates.
This means they help promote steadier blood sugar levels and more sustained energy compared with highly refined carbohydrates.
For those dealing with fatigue, thyroid dysfunction or energy crashes throughout the day, building meals around foods like beans can make a noticeable difference.
Colourful vegetables provide protective plant compounds
This soup is loaded with colourful produce including tomatoes, capsicum, onion, garlic and fresh coriander.
Each contributes its own unique mix of vitamins, minerals and polyphenols, natural compounds that help protect our cells from oxidative stress.
Since chronic inflammation and oxidative stress are often elevated in thyroid disorders, eating a diverse range of colourful plant foods is a simple way to support overall health.
Shall we try it out?
🫘 Mexican Bean Soup
Prep time: 15 mins • Cook time: ~20mins • Serves: ~5-6 • Note: Will need a 6 litre stock pot for this
Ingredients
- 1-2 tbsp organic extra virgin olive oil (EVOO): the bitter tasting, the better, in terms of polyphenol content
- 1 large white onion
- 5 cloves garlic
- 2 capsicum (1x red, 1x yellow)
- 1 tsp cumin powder
- ½ tsp smoked paprika powder
- ¼ tsp dried chili flakes
- 2x 400g tins crushed tomatoes
- 2x 400g tins beans (black bean, chickpea, pinto or kidney)
- 1 cup corn kernels
- 1 litre vegetable stock
- Generous handful fresh coriander (~30g)
Toppings:
- Corn chips
- Diced avocado
- Spring onion
- Squeeze of lime
Method
Heat EVOO in a stockpot, then add finely diced onion and cook on low-medium heat until softened.
Core and remove seeds of capsicum and peel and slice the garlic, add to the stockpot and cook a few minutes.
Add spices and cook for up to a minute, until fragrant.
Add chopped tomatoes, drained and rinsed beans, and corn.
Pour the vegetable stock over the top, bring to a boil then reduce to a simmer and cook uncovered for 10 minutes.
Roughly chop the fresh coriander leaves and mix through the soup, then remove from the heat and serve immediately.
Enjoy with toppings of your choice!
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