Hearty Mexican Bean and Vegetable Soup (Gluten and Dairy Free)

We are a busy household, but we also want the biggest, nutrient dense “bang” for every buck we spend, and it’s got to taste good too.

Today’s choice is this hearty Mexican Bean and Vegetable Soup. You might call it Tex-Mex, but whatever you call it, we go with a flavorful but simple seasoning combo for yumminess that’s good all year ’round.

An Easy, Family Friendly Option

You only need a big pot (Dutch oven) for this 30-minute meal. Start off with your canned ingredients and beans, and then just add as it cooks to save time. It can be great way to use a variety of veggies for nutrient density and particularly to help camouflage any particular ingredients that someone might not Love.

5 from 1 vote

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One Pot Bean and Vegetable Soup

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

 

Consider this one-pot, family friendly, nutrient-dense, gluten free meal with lots of flavor and ingredient possibilities.

Course: Soup

Servings: 8

Author: Elaine Watkins | Food and Living Coach

Ingredients

• 1 Can Tomato Sauce
• 1 Can Diced Tomatoes
• 1/4 Head Green Cabbage Chopped
• 1 Onion Chopped
• 1 Carton Baby Portabella or Button Mushrooms Chopped
• 2-3 Carrots Ends removed, peeled, chopped
• 2 Sticks Celery Strings and ends removed, chopped
• 1/2 Cup Red Lentils Rinsed
• 1/4 Cup Green Lentils Rinsed
• 1/8 Rosemary
• 1/2 Tablespoon Garlic Powder
• 1/4 Tablespoon Turmeric
• 1/2 Tablespoon Cumin
• 1/4 Tablespoon Ground Pepper
• 1/2 Tablespoon Smoked Paprika
• 32 Ounces Water

Optional

• 1/2 Tablespoon Salt
• 1/2 Tablespoon Cayenne
• 1 Can Black or Pinto beans
• 1 Can Great Northern or Cannelini beans
• 1 Can Diced Tomatoes with Green Chilis

Instructions

1. Set heat to medium and add canned ingredients, water, and lentils to pot

2. Chop and add selected ingredients to your pot as you go starting with onion, carrots, and cabbage

3. Add seasonings

4. Lower heat if needed and cook until the firmer ingredients reach your preferred tenderness

5. Serve alone or with rice, avocado, fresh cilantro, jalepeno slices, and/or tortillas, chips, or cornbread

Benefits

This is a deliciously hearty gluten free, dairy free meal that will fill you up and keep you full. And being a homemade, nutrient dense meal, you get to choose the best ingredients for your family that provide the Real Fuel that your body is looking for to support optimal health.

Just a few of the nutrients found in this recipe are Vitamins C, K, B6, Calcium, Manganese, B9, Iron, Magnesium, Lycopene, Potassium, and don’t forget all that beneficial fiber that will benefit you in the bathroom.

We make a batch as large as our pot will hold to last across 2-3 meals, and you can also double your batch and freeze 1/2 for even more saved time and effort the following week.

I definitely suggest topping with some chopped avocado and even some minced jalapeno or serrano pepper for a little spicy heat.

I hope you consider adding this totally gluten free and dairy free option, even if you could care less whether or not it’s gluten free or dairy free. We love it here and hope you will too.

And just in case you’re interested, here’s another recipe you like: