This Mexican soup has a secret ingredient to boost your EFA intake

This hearty soup contains the added benefit of Udo's Choice oil to boost your intake of essential fatty acids (EFAs, aka omega oils).

Mexican Bean Soup

Serves 4-6

1 medium onion, finely diced
2 cloves of garlic, crushed
1 large carrot, diced
½ small butternut squash, diced
150g dried adzuki or kidney beans, soaked and cooked, or 1 x 400g tin of cooked beans
2 heaped tsp ground cumin
½ tsp chilli flakes
1 heaped tsp smoked paprika
1 tbsp tomato purée
1 x 400g tin chopped tomatoes (preferably organic)
1 litre homemade vegetable stock or 2-3 Kallo stock cubes
1 litre boiling water
fresh coriander to garnish
natural Greek yoghurt or soya yoghurt to serve
2 tbsp Udo’s Choice oil


Gently fry garlic in olive or coconut oil for 1 minute, then add onion and cook for 15-20 minutes. Add diced carrot and butternut squash and gently cook for 15 minutes. Add spices: cumin, chilli flakes, smoked paprika, and cook for 2-3 minutes.  

Add tomato purée, chopped tomatoes, adzuki / kidney beans and stock and simmer for 10-15 minutes.  

Depending on your taste, leave the soup chunky or blend slightly.  

Add freshly chopped coriander and simmer for another 3 minutes.  

Serve with a large dollop of yoghurt, Udo’s Oil and chunky sourdough.


This September, coach and Upgrade Your Life author Pat Divilly will be giving Upgrade your Mindset talks. For details, see He’s also devised a simple two-week programme with Udo’s Choice designed to help you form some new empowering habits. Pick up your free Upgrade Your Mindset Challenge booklet in health stores and pharmacies this month, or visit to find out more.



Udo's Choice oil, RRP €14.99 for 250ml, is available in health stores and pharmacies nationwide.

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