Soups & Stews

Smoky Mexican Soup

Name: Smoky Mexican Soup
Yield: 2
Ingredients: ½ cup dry chickpeas, soaked overnight (or 1 cup canned, rinsed); ½ cup dry black beans, soaked overnight (or 1 cup canned, rinsed); 1 small piece kombu (optional); 2 medium tomatoes; ½ small yellow onion, finely chopped; 2 cloves garlic, minced; 1 jalapeño, finely chopped (deseeded if you want less heat); 1 tsp coconut oil; 1 medium carrot, chopped; 5–6 Brussels sprouts, halved; ½ cup chopped bell peppers; 2 tbsp taco seasoning; ½–¾ cup water; Salt, to taste; Juice of ½ lemon; Fresh coriander, chopped; ¼ avocado

Chickpeas, black beans and vegetables simmered with charred tomatoes and taco seasoning.

Prep: 15 min
Cook: 25–55 min*
Serves: 2

Ingredients

½ cup dry chickpeas, soaked overnight (or 1 cup canned, rinsed)
½ cup dry black beans, soaked overnight (or 1 cup canned, rinsed)
1 small piece kombu (optional)
2 medium tomatoes
½ small yellow onion, finely chopped
2 cloves garlic, minced
1 jalapeño, finely chopped (deseeded if you want less heat)
1 tsp coconut oil
1 medium carrot, chopped
5–6 Brussels sprouts, halved
½ cup chopped bell peppers
2 tbsp taco seasoning
½–¾ cup water
Salt, to taste

For serving (per portion)

Juice of ½ lemon
Fresh coriander, chopped
¼ avocado

Nutrition

Per serving (1/2 of batch), estimated

Calories: 425 kcal
Protein: 20.2 g
Carbohydrates: 67.2 g
Fat: 11.5 g
Fibre: 23.2 g

Method

1
Soak the chickpeas and black beans overnight, with kombu if using, then cook until just tender.
2
Char the tomatoes directly over a flame until blistered, then set aside.
3
Heat coconut oil in a pan and sauté onion, garlic, and jalapeño for 2 minutes.
4
Add carrot, Brussels sprouts, and bell peppers and cook for another 2 minutes.
5
Stir in taco seasoning.
6
Chop the charred tomatoes and add them to the pan along with the chickpeas and black beans.
7
Add water and simmer for 15–45 minutes until thick and stew-like.
8
Adjust salt and serve hot with lemon juice, coriander, and avocado.

Radhika’s Tip

Beans, vegetables and spices make this easy to customise. Add avocado, seeds or a spoon of yogurt at serving rather than cooking in lots of extra fat, and adjust chilli to digestive tolerance.

Notes

Nutrition basis: Uses canned/pre-cooked option: 1 cup each chickpeas and black beans. Includes ¼ avocado per portion. Dry ½-cup portions may yield more beans and higher nutrition. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.

* Soup 25–55 min with canned beans. If using dry pulses, add 8–12 hours soaking and 60–90 min cooking or until tender.

Ingredients

½ cup dry chickpeas, soaked overnight (or 1 cup canned, rinsed)
½ cup dry black beans, soaked overnight (or 1 cup canned, rinsed)
1 small piece kombu (optional)
2 medium tomatoes
½ small yellow onion, finely chopped
2 cloves garlic, minced
1 jalapeño, finely chopped (deseeded if you want less heat)
1 tsp coconut oil
1 medium carrot, chopped
5–6 Brussels sprouts, halved
½ cup chopped bell peppers
2 tbsp taco seasoning
½–¾ cup water
Salt, to taste

For serving (per portion)

Juice of ½ lemon
Fresh coriander, chopped
¼ avocado

Method

Soak the chickpeas and black beans overnight, with kombu if using, then cook until just tender.

Char the tomatoes directly over a flame until blistered, then set aside.

Heat coconut oil in a pan and sauté onion, garlic, and jalapeño for 2 minutes.

Add carrot, Brussels sprouts, and bell peppers and cook for another 2 minutes.

Stir in taco seasoning.

Chop the charred tomatoes and add them to the pan along with the chickpeas and black beans.

Add water and simmer for 15–45 minutes until thick and stew-like.

Adjust salt and serve hot with lemon juice, coriander, and avocado.

Radhika’s Tip

Beans, vegetables and spices make this easy to customise. Add avocado, seeds or a spoon of yogurt at serving rather than cooking in lots of extra fat, and adjust chilli to digestive tolerance.

Notes

* Soup 25–55 min with canned beans. If using dry pulses, add 8–12 hours soaking and 60–90 min cooking or until tender.