Description

A vibrant and satisfying High Protein Taco Soup packed with lean protein and nourishing ingredients, bursting with bold flavors.

Ingredients

Scale

1 tablespoon Olive oil
1.5 pounds Lean ground turkey or lean ground beef (93/7 or 90/10)
1 large Yellow onion, chopped
2 cloves Garlic, minced
1 (15-ounce) can Diced tomatoes, undrained
1 (15-ounce) can Tomato sauce
1 (4-ounce) can Chopped green chiles, undrained
1 cup Frozen corn (or fresh when in season)
1 (15-ounce) can Black beans, rinsed and drained
1 (15-ounce) can Pinto beans (or kidney beans), rinsed and drained
4 cups Low-sodium chicken broth (or vegetable broth)
2 tablespoons Taco seasoning (low sodium preferred, or homemade)
1 teaspoon Chili powder
1/2 teaspoon Ground cumi
1/4 teaspoon Smoked paprika
Salt and freshly ground black pepper to taste
Fresh cilantro, chopped (optional)
Avocado, diced (optional)
Greek yogurt or light sour cream (optional)
Shredded low-fat cheese (optional)
Crushed baked tortilla chips or tortilla strips (optional)
Lime wedges (optional)

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Instructions

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey or beef, breaking it up with a spoon. Cook until thoroughly browned, about 5-7 minutes. Drain any excess fat from the pot
Reduce the heat to medium. Add the chopped onion to the pot with the browned meat. Cook until softened and translucent, about 5 minutes, stirring occasionally. Stir in the minced garlic and cook for another minute until fragrant
Pour in the undrained diced tomatoes, tomato sauce, and chopped green chiles. Add the rinsed and drained black beans and pinto beans. Stir in the low-sodium chicken broth
Sprinkle in the taco seasoning, chili powder, ground cumin, and smoked paprika. Stir everything together and season with salt and pepper to taste
Bring the soup to a gentle boil, then reduce the heat to low, cover, and let it simmer for at least 20-30 minutes
During the last 5-10 minutes of simmering, stir in the frozen corn. Cook until heated through
Taste the soup and adjust seasonings if necessary
Ladle the hot soup into bowls and serve immediately with your favorite garnishes

Notes

This soup freezes well; cool completely before storing in airtight containers.

Prep Time: 20 mins
Cook Time: 30 mins
Category: Dinner
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 400 kcal
Sugar: 6 g
Sodium: 650 mg
Fat: 12 g
Saturated Fat: 3 g
Unsaturated Fat: 7 g
Trans Fat: 0 g
Carbohydrates: 40 g
Fiber: 10 g
Protein: 35 g
Cholesterol: 70 mg