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This Freezer-Friendly Taco Soup is one of my favorite make-ahead meals and a dish that is perfect for families with a new baby at home.

When I don’t have the energy to cook from scratch, knowing that this taco soup is waiting for me in the freezer leaves me feeling like one happy camper.  Think tacos without the tortilla – and without the time and effort.

This soup is way more than just convenient (and delicious) too.  Its also a great source of a number of nutrients that are important for new parents, especially moms who are breastfeeding.

First, this taco soup provides a balanced amount of healthy carbohydrates, protein, and fats to support the long-lasting energy levels that new parents need to get through those exhausting first few months.

Protein (found primarily in the beans and nutritional yeast within this recipe) is especially important for women who are breastfeeding.

This soup is also packed with essential micronutrients for breastfeeding mothers, like calcium and iron.  Plus, it also contains antioxidants like vitamins A and C, and important B vitamins to support energy and healthy infant development.

(Mothers with adequate intakes and stores of these micronutrients have more to pass along to infants in breast milk!)

Finally, the broth in this soup also provides breastfeeding mothers with an added source of hydration. (Yep, fluids from foods count too!)

Because breast milk is made up of primarily water, getting enough fluids is especially important during this period, which makes broth-based soups a great option for new mothers.  (And such a comforting option too!)

This soup can be fully prepared ahead of time and stored in the fridge for up to a week or in the freezer for up to a few months.

Feel free to substitute with your favorite taco filling ingredients.

And if you’re preparing this for a loved one, don’t forget to pack along some fresh toppings (like diced avocado, chopped green onions, and/or fresh cilantro) to be added just before serving.  (It’s my favorite part!)

Serves: 5-6

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Freezer-Friendly Taco Soup

  1. Total Time40 Mins
  2. Prep Time10 Mins

This recipe is perfect for a family with a new baby at home. Provided by Stephanie McKercher of The Grateful Grazer, this is a thing of beauty.

Ingredients

     

    • 1 tbsp cooking oil (I used grapeseed oil)
    • ½ cup red onion, chopped
    • 3-4 cloves garlic, minced
    • 1 red bell pepper, chopped
    • 1 poblano pepper, chopped
    • 1 jalapeno pepper, chopped (optional)
    • 1¼ cup frozen corn (or use fresh if available)
    • 2 tomatoes, chopped
    • 1-28 oz can diced tomatoes
    • 1-15 oz can black beans, drained and rinsed
    • 1-15 oz can pinto beans, drained and rinsed
    • 4 cups vegetable broth
    • ¼ cup nutritional yeast (optional, for cheesy flavor)
    • 2 tsp each chili powder, cumin, coriander
    • ½ tsp oregano
    • 2 cup kale, chopped
    • ½ lime, zest and juice
    • Optional toppings: avocado, scallions, cilantro

Instructions

     

    1. Heat oil in large pot over medium heat. Add onion and cook until translucent, 4-5 minutes.
    2. Add garlic and peppers and cook additional 2-3 minutes.
    3. Add corn, fresh and canned tomatoes, beans, and broth. Stir in nutritional yeast and spices and bring to a boil before reducing to a simmer. Simmer 8-10 minutes, add kale and lime, and remove from heat.
    4. Top with optional toppings as desired immediately before serving. (Or portion into freezer-safe containers without toppings if batch cooking.)

Reference

 

  1. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation.  Washington (DC): National Academies Press (US); 1991.  http://www.ncbi.nlm.nih.gov/books/NBK235600/ Accessed 6/17/16.
  2. Parpia Khan, SL. Maternal Nutrition During Lactation.  La Leche League International.  New Beginnings, Vol 21 No. 2, March-April 2004, p. 44.  http://www.llli.org/nb/nbmarapr04p44.html Accessed 6/17/16.

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