Hearty & Healthy: Mexican Bean and Squash Soup Recipe

Craving a warm, comforting, and nutritious meal? Look no further! This Mexican Bean and Squash Soup is packed with flavor, plant-based protein, and vibrant vegetables. It’s a one-pot wonder that’s perfect for a chilly evening, a quick weeknight dinner, or meal prepping for a healthy lunch. This recipe is easily adaptable to your preferred level of spice and the vegetables you have on hand. Plus, it’s naturally vegetarian and can easily be made vegan. So, grab your ingredients and let’s get cooking!

## Why You’ll Love This Soup

* **Flavorful:** A blend of Mexican spices, fire-roasted tomatoes, and fresh vegetables creates a rich and satisfying taste.
* **Healthy:** Packed with beans, squash, corn, and other veggies, this soup is a nutritional powerhouse.
* **Easy to Make:** This recipe requires minimal prep time and cooks in one pot, making cleanup a breeze.
* **Versatile:** Customize the ingredients and spice level to suit your preferences.
* **Budget-Friendly:** Beans and squash are inexpensive ingredients, making this a cost-effective meal.
* **Meal Prep Friendly:** This soup tastes even better the next day, making it perfect for meal prepping.

## Ingredients You’ll Need

Before we dive into the recipe, let’s gather our ingredients. Here’s what you’ll need:

* **Olive Oil:** For sautéing the vegetables.
* **Onion:** Diced, to form the base of the soup’s flavor.
* **Bell Pepper:** Diced, any color will work (red, yellow, or orange are preferred for sweetness).
* **Garlic:** Minced, for adding a pungent aroma and flavor.
* **Jalapeño Pepper:** Minced (optional), for adding heat. Remove the seeds for a milder flavor.
* **Spices:** Chili powder, cumin, smoked paprika, oregano, salt, and pepper. These spices create the authentic Mexican flavor profile.
* **Vegetable Broth:** Low-sodium vegetable broth is preferred to control the salt content.
* **Fire-Roasted Tomatoes:** Diced, these add a smoky and slightly sweet flavor.
* **Black Beans:** Canned, rinsed and drained. Black beans provide protein and fiber.
* **Pinto Beans:** Canned, rinsed and drained. Pinto beans add creaminess and texture.
* **Squash:** Diced butternut squash or acorn squash. These add sweetness and a creamy texture.
* **Corn:** Frozen or canned (drained) corn adds sweetness and a pop of color.
* **Lime Juice:** Fresh lime juice brightens the flavors and adds a zesty finish.
* **Optional Toppings:** Avocado, cilantro, sour cream (or vegan sour cream), shredded cheese (or vegan cheese), tortilla chips.

## Step-by-Step Instructions

Now that we have our ingredients ready, let’s start cooking! Follow these simple steps to make a delicious Mexican Bean and Squash Soup:

**Step 1: Sauté the Vegetables**

* Heat the olive oil in a large pot or Dutch oven over medium heat.
* Add the diced onion and bell pepper and sauté for 5-7 minutes, or until softened.
* Add the minced garlic and jalapeño (if using) and cook for another minute, until fragrant.

**Step 2: Add the Spices**

* Stir in the chili powder, cumin, smoked paprika, oregano, salt, and pepper.
* Cook for 1 minute, stirring constantly, until the spices are fragrant.

**Step 3: Add the Liquids and Beans**

* Pour in the vegetable broth and fire-roasted tomatoes.
* Add the black beans and pinto beans.
* Stir to combine.

**Step 4: Add the Squash and Corn**

* Add the diced squash and corn.
* Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the squash is tender.

**Step 5: Blend (Optional)**

* For a creamier soup, use an immersion blender to partially blend the soup.
* Alternatively, you can transfer a portion of the soup to a regular blender and blend until smooth, then return it to the pot.
* Be careful when blending hot liquids!

**Step 6: Finish and Serve**

* Stir in the lime juice.
* Taste and adjust seasonings as needed.
* Serve hot, garnished with your favorite toppings.

## Recipe Variations and Tips

* **Spice Level:** Adjust the amount of jalapeño pepper or chili powder to control the heat. You can also add a pinch of cayenne pepper for extra spice.
* **Vegetables:** Feel free to add other vegetables, such as zucchini, carrots, or spinach. Add heartier vegetables like carrots along with the onions and peppers to give them enough time to soften. Leafy greens like spinach should be stirred in right at the end, just before serving.
* **Beans:** You can use other types of beans, such as kidney beans or cannellini beans.
* **Squash:** If you don’t have butternut or acorn squash, you can use other types of squash, such as kabocha or delicata squash. You can also use sweet potatoes in a pinch.
* **Vegan:** To make this soup vegan, simply omit the sour cream and cheese toppings, or use vegan alternatives.
* **Smoked Flavor:** For a deeper smoky flavor, add a chipotle pepper in adobo sauce (minced) to the soup.
* **Thickening the Soup:** If you want a thicker soup, you can mash some of the beans with a fork before adding them to the pot.
* **Storage:** Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the soup for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
* **Serving Suggestions:** Serve this soup with a side of cornbread, tortillas, or crusty bread for dipping.

## Detailed Recipe Card

**Mexican Bean and Squash Soup**

**Prep Time:** 15 minutes
**Cook Time:** 30 minutes
**Total Time:** 45 minutes
**Servings:** 6-8

**Ingredients:**

* 2 tablespoons olive oil
* 1 medium onion, diced
* 1 bell pepper (red, yellow, or orange), diced
* 2 cloves garlic, minced
* 1 jalapeño pepper, minced (optional)
* 2 tablespoons chili powder
* 1 tablespoon cumin
* 1 teaspoon smoked paprika
* 1 teaspoon dried oregano
* 1 teaspoon salt, or to taste
* ½ teaspoon black pepper, or to taste
* 6 cups low-sodium vegetable broth
* 1 (28 ounce) can fire-roasted tomatoes, diced
* 1 (15 ounce) can black beans, rinsed and drained
* 1 (15 ounce) can pinto beans, rinsed and drained
* 2 cups diced butternut squash or acorn squash
* 1 cup frozen or canned corn, drained
* 2 tablespoons fresh lime juice
* Optional toppings: avocado, cilantro, sour cream (or vegan sour cream), shredded cheese (or vegan cheese), tortilla chips

**Instructions:**

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the diced onion and bell pepper and sauté for 5-7 minutes, or until softened.
3. Add the minced garlic and jalapeño (if using) and cook for another minute, until fragrant.
4. Stir in the chili powder, cumin, smoked paprika, oregano, salt, and pepper. Cook for 1 minute, stirring constantly, until the spices are fragrant.
5. Pour in the vegetable broth and fire-roasted tomatoes. Add the black beans and pinto beans. Stir to combine.
6. Add the diced squash and corn. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the squash is tender.
7. For a creamier soup, use an immersion blender to partially blend the soup. Alternatively, you can transfer a portion of the soup to a regular blender and blend until smooth, then return it to the pot. Be careful when blending hot liquids!
8. Stir in the lime juice. Taste and adjust seasonings as needed.
9. Serve hot, garnished with your favorite toppings.

## Nutritional Information (Approximate, per serving)

* Calories: 300-350
* Protein: 15-20g
* Fat: 10-15g
* Carbohydrates: 45-50g
* Fiber: 15-20g

*Note: Nutritional information may vary based on specific ingredients and portion sizes.*

## Get Creative with Toppings!

The toppings are where you can really make this soup your own. Here are a few ideas to get you started:

* **Avocado:** Adds creaminess and healthy fats.
* **Fresh Cilantro:** Provides a bright and fresh flavor.
* **Sour Cream (or Vegan Sour Cream):** Adds a tangy and creamy element.
* **Shredded Cheese (or Vegan Cheese):** Offers a melty and savory touch.
* **Tortilla Chips:** For a crunchy and salty contrast.
* **Diced Red Onion:** Adds a sharp and pungent bite.
* **A Dollop of Greek Yogurt (or Vegan Yogurt):** A healthier alternative to sour cream.
* **Salsa:** Adds extra flavor and spice.
* **Hot Sauce:** For those who like it extra spicy!

## Make it a Meal!

This Mexican Bean and Squash Soup is delicious on its own, but you can easily turn it into a complete meal by serving it with:

* **Cornbread:** A classic pairing for soup.
* **Tortillas:** Warm tortillas are perfect for dipping or making mini tacos.
* **Crusty Bread:** For soaking up all the delicious broth.
* **A Side Salad:** A simple green salad adds freshness and balance.

## Final Thoughts

This Mexican Bean and Squash Soup is a versatile, healthy, and flavorful dish that’s perfect for any occasion. Whether you’re looking for a quick weeknight dinner, a hearty lunch, or a satisfying meal to share with friends and family, this recipe is sure to please. So, go ahead and give it a try – you won’t be disappointed!

Enjoy your homemade Mexican Bean and Squash Soup!