Hearty Bison and Bean Enchilada Soup
A deeply flavorful, smoky soup made with lean ground bison, fiber-dense beans, zucchini, and corn simmered in red enchilada sauce. It delivers satisfying, bold Mexican flavors in a comforting, gluten-free bowl.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large pot
Time saver
Meal Prep Friendly: This soup tastes even better the next day as the spices continue to develop. Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze in individual portions for up to 3 months.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Heat a large pot or Dutch oven…
- 01
Heat a large pot or Dutch oven…
Heat a large pot or Dutch oven over medium-high heat. Add the ground bison and chopped red onion, breaking the meat apart with a wooden spoon. Cook for 5 to 7 minutes, or until the bison is completely browned and the onion is translucent.
Look for: the bison is completely browned and the onion is translucent
Tap card to mark done - 02
Add the minced garlic
Add the minced garlic, ground cumin, and chili powder to the pot. Stir constantly for 1 minute until the spices become fragrant and coat the meat.
Look for: the spices become fragrant and coat the meat
Tap card to mark done - 03
Pour in the canned diced tomatoes with…
Pour in the canned diced tomatoes with their juices, red enchilada sauce, drained pinto beans, drained kidney beans, creamed corn, regular corn, and grated shredded zucchini. Stir well to combine all ingredients thoroughly.
Tap card to mark done - 04
Bring the soup to a gentle boil
Bring the soup to a gentle boil, then reduce the heat to low. Cover the pot and simmer for 20 minutes to allow the flavors to meld and the zucchini to soften completely.
Allow: 20 minutes
Tap card to mark done - 05
Ladle into a bowl and serve warm
Ladle into a bowl and serve warm.
Ready when: everything is assembled and ready to enjoy
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