A teacher has shared the easy Mexican bean soup recipe she swears by for busy days in the classroom – and revealed how you can put it together in under an hour if you’ve got a busy day in the office or at home.
Katie Lolas, 33, from Sydney, said her sweet potato Mexican soup is something she could ‘eat every day and never tire of’.
Even better, it’s ‘hearty, flavourful and is made from wholesome ingredients,’ Katie wrote on Instagram.
A teacher has shared the easy Mexican bean soup recipe she swears by for busy days in the classroom – and revealed how you can put it together in under an hour (pictured: her soup)
Katie Lolas (pictured), 33, from Sydney, said her sweet potato Mexican soup is something she could ‘eat every day and never tire of’ – and even better, it’s good for you and hearty
Taking just 50 minutes, Katie said her soup will give you between six and eight portions, meaning you can feed a large family or take it to work with you every day of the week.
All you need to make the soup is a tablespoon of extra Virgin olive oil, one cup of shallots, three cloves of crushed garlic, a packet of Mexican seasoning, two sweet potatoes that have been peeled and diced and one cup of corn.
Add two diced fresh tomatoes, five cups of vegetable stock, a 400 gram can of black beans and a 400 gram can of crushed tomatoes, along with some lime and coriander for a garnish and you’re ready to go.
Taking just 50 minutes, Katie (pictured) said her soup will give you between six and eight portions, meaning you can feed a large family or take it to work with you every day of the week
How to make Katie Lolas’s easy Mexican bean soup
She shared the simple recipe (pictured), which takes just 50 minutes to put together
1 tbsp extra Virgin olive oil
1 cup shallots, sliced
3 cloves garlic, crushed
1 packet Mexican seasoning
2 medium sweet potatoes, peeled & diced
1 cup corn, fresh or frozen
2 fresh tomatoes, diced
5 cups vegetable stock
1 x 400g can black beans, rinsed and drained
1 x 400g can crushed tomatoes
Lime & coriander for garnish (optional)
1. Heat the olive oil in a large pot over medium heat. Add the shallots and garlic and saute until softened, roughly for five minutes.
2. Add the Mexican seasoning, sweet potato, fresh tomatoes, corn and saute for two to three minutes.
3. Add the vegetable stock, black beans, canned tomatoes and salt and pepper to taste and bring to the boil. Once boiling, reduce the heat and simmer for 20-30 minutes until the sweet potatoes are soft.
4. Remove from the heat and garnish with lime juice and coriander if you wish, and adjust the seasoning if necessary.
5. Serve with warm tortilla chips or toasted bread.
Katie (pictured) previously told FEMAIL she purchases the majority of her staple items like brown rice, quinoa and black beans from the supermarket home brands
What are Katie’s top 10 meal prep staples?
1. Mixed Nuts
2. Chia Seeds
3. Frozen Fruit
4. Whole-Wheat Pasta
5. Rolled Oats
6. Rice Malt Syrup
8. Canned Beans
9. Extra Virgin Oil
10. Canned Tuna
Katie’s simple method involves just five steps and she recommends you garnish the finished product with lime and coriander and serve it with warm tortilla chips or toasted bread.
‘Don’t be afraid to store some in the freezer for those nights when you can’t be bothered cooking,’ she wrote.
In the past, the teacher has shared her meal prepping tips with FEMAIL, having built up a following of thousands online thanks to her time-efficient, tasty and good-looking creations and earned the title the ‘meal prepping queen’.
‘I purchase the majority of my staples like brown rice, quinoa, black beans and chickpeas from Aldi or opt for a Homebrand Woolies or Coles version,’ Katie told Daily Mail Australia.
‘The quality, taste and nutritional value is always on par with the more expensive brands, so why not grab the less expensive option?
‘Keeping your pantry stocked at all times is great too because you can create quick and easy meals using ingredients that you already have.’
Katie says things like hummus, casseroles and soups are easy to make out of long-life ingredients – and it also saves you a lot of money (her meal prep pictured)
Katie says things like hummus, casseroles and soups are easy to make out of long-life ingredients – and they also save you a lot of money.
She also recommends planning meal prepping around sales and promotions found in supermarket catalogues before your weekly shop and picking recipes with fruits and vegetables that are in season as it’s cheaper.
‘Vegetables that are in season include Asian greens like boy choy and Chinese broccoli, eggplant, kale, leeks, mushrooms and potatoes,’ Katie said.
‘Seasonal fruit includes grapes, apples, plums, avocados, pears, oranges, guava. These are plentiful and available at most local groceries for a competitive price.’
It’s equally as important to choose recipes that can be frozen or that will make enough food for the entire week and to make healthy snacks to save money.
What are Katie Lola’s budget meal prepping secrets and tricks?
* Have a plan and decide what to make before you cook.
* Choose recipes that don’t require too many ingredients or cooking techniques.
* Avoid all recipes that have more than 20 steps and require six ingredients you’ve never heard of.
* Start slow and only prep the meals you struggle with most. There is no need to prep every single meal for the week ahead of time.
* Fill up your pantry with staples and homebrand products.
* Keep an eye on supermarket specials and catalogue deals and theme your meal preps around these.
* Bulk out meals with extra vegetables and rice.
* Prep snacks to stop you having to buy things on the go.
* If you don’t fancy cooking, whip up a no-cook meal prep.
Source: Food Recipes and News