Hearty Bison and Bean Enchilada Soup
A warming, smoky chili-style soup made with lean ground bison, fiber-rich pinto and kidney beans, and soft corn tortilla strips stirred directly in. It is an easy dump-and-simmer family meal that is completely gluten-free and dairy-free.
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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
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
Large pot · Knife and cutting board
Time saver
Make-Ahead Friendly: This soup tastes even better the next day as the flavors deepen. Store leftovers in an airtight container in the fridge for up to 4 days.
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 7 steps complete
Next: Heat a large pot over medium-high heat
- 01
Heat a large pot over medium-high heat
Heat a large pot over medium-high heat. Add the ground bison and chopped red onion, breaking the meat up with a wooden spoon. Cook for 5 to 7 minutes 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
Stir in the shredded zucchini and cook…
Stir in the shredded zucchini and cook for 2 minutes until it begins to soften.
Look for: it begins to soften
Tap card to mark done - 03
Pour in the mild red enchilada sauce
Pour in the mild red enchilada sauce, canned diced tomatoes with their juices, drained kidney beans, drained pinto beans, and frozen corn. Stir well to combine all ingredients.
Tap card to mark done - 04
Bring the liquid to a gentle boil
Bring the liquid to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 15 minutes, allowing the smoky southwestern flavors to meld together.
Allow: 15 minutes
Tap card to mark done - 05
Cut the corn tortillas into thin strips…
While the soup simmers, cut the corn tortillas into thin strips about 1/2 inch (1.2cm) wide.
Tap card to mark done - 06
Uncover the pot
Uncover the pot, stir in the corn tortilla strips, and cook for another 3 minutes until the tortillas are soft and slightly thicken the soup.
Look for: the tortillas are soft and slightly thicken the soup
Tap card to mark done - 07
Ladle the hot soup into a bowl…
Ladle the hot soup into a bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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