When you don’t have the energy to cook from scratch, knowing that this taco soup is waiting for you in the freezer leaves you 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. It’s also a great source of a number of nutrients that are important for new parents, especially moms who are breastfeeding.

First, this freezer-friendly soup provides a balanced amount of healthy carbohydrates, proteins, 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 freezer-friendly 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.

Serves: 5-6

Freezer-Friendly Taco Soup

TOTAL TIME: 40 MIN

PREP TIME: 10 MIN

Ingredients

• 1 tbsp cooking 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.)

This article originally appeared on giveinkind.com and was syndicated by MediaFeed.org.

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