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Healthy Crockpot Mexican Bean Soup

Slow-Simmered Fiesta Bean Soup: A Healthy Mexican Crockpot Delight

Last modified: Nov 02, 2024. Originally posted: Nov 25, 2023
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This vibrant and flavorful Fiesta Bean Soup combines a medley of colorful beans, aromatic spices, and fresh vegetables in a rich, slow-cooked broth. Packed with protein and fiber, it's a satisfying and healthy meal that's perfect for busy weeknights or cozy weekends.

Authors
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Total Time
105 minutes
Recipe Yield
8
Prep Time
15 minutes
Cook Time
90 minutes
Mexican-Inspired
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Introduction

The concept of bean soups has deep roots in Mexican cuisine, dating back to pre-Columbian times when indigenous peoples relied on beans as a staple food. This modern crockpot version pays homage to those traditions while offering a convenient, health-conscious twist. In Mexico, bean soups like this are often served as a comforting dish during cooler months or as a hearty lunch to fuel workers through long afternoons. The slow-cooking method allows the flavors to meld beautifully, creating a dish that's both nourishing and satisfying. Whether you're looking to explore Mexican flavors or simply seeking a nutritious, fuss-free meal, this Fiesta Bean Soup is sure to become a family favorite.

Ingredients

• 2 cups dried mixed beans (combination of pinto, black, kidney, and navy beans), soaked overnight and drained

• 1 large yellow onion, finely diced

• 3 cloves garlic, minced

• 2 medium carrots, peeled and diced

• 2 celery stalks, diced

• 1 red bell pepper, seeded and diced

• 1 can (14.5 oz) fire-roasted diced tomatoes

• 6 cups low-sodium vegetable broth

• 2 tablespoons olive oil

• 2 teaspoons ground cumin

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1/2 teaspoon chili powder

• 2 bay leaves

• 1 tablespoon lime juice

• 1/4 cup fresh cilantro, chopped

• Salt and freshly ground black pepper to taste

• 1 jalapeño pepper, seeded and minced (optional, for extra heat)

• 1 avocado, diced, for garnish

• 1/4 cup sour cream, for garnish

Instructions on how to make Healthy Crockpot Mexican Bean Soup

Step 1:

Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until vegetables start to soften.

Step 2:

Add minced garlic, diced red bell pepper, and jalapeño (if using). Cook for an additional 2-3 minutes until fragrant.

Step 3:

Stir in cumin, smoked paprika, oregano, and chili powder. Cook for 1 minute to toast the spices.

Step 4:

Add the soaked and drained mixed beans, fire-roasted tomatoes, vegetable broth, and bay leaves. Bring to a boil, then reduce heat and simmer, covered, for about 60-75 minutes or until beans are tender.

Step 5:

Remove bay leaves. Stir in lime juice and fresh cilantro. Season with salt and pepper to taste.

Step 6:

Serve hot, garnished with diced avocado and a dollop of sour cream if desired.

Frequently Asked Questions

Q: Can I use canned beans instead of dried?

A: Yes, substitute 3 cans (15 oz each) of mixed beans, drained and rinsed. Reduce cooking time to about 30 minutes.

Q: How can I make this soup spicier?

A: Increase the amount of chili powder or add a diced jalapeño with seeds. You can also serve with hot sauce on the side.

Q: Is this soup freezer-friendly?

A: Yes, it freezes well. Cool completely and store in airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutrition

Fat Content
6g
Saturated Fat Content
0g
Carbohydrate Content
45g
Fibre Content
12g
Sugar Content
5g
Protein Content
14g
Sodium Content
280mg
Calories
280

Notes

• For a quicker version, substitute canned beans (3 cans, 15 oz each, mixed varieties) for the dried beans. Reduce cooking time accordingly.

• To make this recipe vegan, omit the sour cream or use a plant-based alternative.

• For a gluten-free version, ensure your vegetable broth is certified gluten-free.

• Adjust the spice level by increasing or decreasing the amount of chili powder and jalapeño.

• This soup freezes well. Cool completely before storing in airtight containers for up to 3 months.

• For added texture, consider adding 1 cup of frozen corn during the last 10 minutes of cooking.

Serving Instructions

Ladle the hot soup into bowls. Garnish each serving with diced avocado and a dollop of sour cream. Serve with warm crusty bread or tortilla chips if desired.

Storage Instructions

Allow soup to cool completely. Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Timing Tips

Soak the beans overnight to reduce cooking time. While the soup simmers, prepare the garnishes and any side dishes.

Chef's Tips

  • For a thicker soup, mash some of the beans against the side of the pot during cooking
  • Adjust the consistency by adding more broth if needed
  • Taste and adjust seasoning before serving, as bean absorption may vary

Variations

For a meaty version, add browned ground beef or chorizo. For a creamier soup, blend a portion of the soup and mix it back in.

Pairing Recommendation

Serve with a crisp Mexican lager or a zesty Sauvignon Blanc. Pair with warm cornbread or a fresh green salad.

Seasonality

Year-round, but especially comforting in fall and winter

Allergen Information

This recipe contains soy (in some vegetable broths). Optional garnishes include dairy (sour cream). Always check individual ingredients for allergens.

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