This High-Protein Taco Soup is a tasty and filling dish. Packed with beans, ground meat, and spices, it’s like a fiesta in a bowl!
Add some cheese and a dollop of sour cream on top to make it extra yummy. I love having it for dinner on chilly nights—it always hits the spot!
Key Ingredients & Substitutions
Ground Beef or Turkey: Lean ground turkey is a great option if you want a lighter soup. You could also use ground chicken or even a plant-based meat substitute for a vegetarian version.
Black Beans: Packed with protein, they make the soup hearty. If you’re not a fan, you can swap them for pinto beans or kidney beans instead.
Corn: I love adding sweet corn for some extra sweetness. If you prefer, you can use frozen corn instead of canned for a fresher taste.
Taco Seasoning: If you want to control the salt and spice levels, making your own taco seasoning is easy. Just mix chili powder, cumin, garlic powder, onion powder, and a pinch of cayenne if you like heat!
How Do I Sauté Onions and Garlic Without Burning Them?
Sautéing is key to developing flavors, especially for this soup. You want to soften the onions and garlic without burning them. Here’s how:
- Start with a medium heat and add a little oil to the pot before the onions.
- Add the onions first and cook them for about 2 minutes before adding garlic.
- Stir frequently, and if they start to brown too much, lower the heat or add a splash of broth to cool it down.
This technique helps release the natural sweetness and gives the soup a wonderful depth of flavor!
High-Protein Taco Soup
Ingredients You’ll Need:
Main Ingredients:
- 1 lb (450 g) lean ground beef or turkey
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can corn kernels, drained
- 1 (14.5 oz) can diced tomatoes, undrained
- 4 cups beef or chicken broth
- 2 tbsp tomato paste
- 1 packet taco seasoning or 2 tbsp homemade taco seasoning
- 1 tsp cumin
- 1/2 tsp chili powder
- Salt and pepper to taste
Optional Garnishes:
- Chopped cilantro
- Shredded cheese
- Sour cream
- Lime wedges
How Much Time Will You Need?
This delicious taco soup will take about 10 minutes to prepare and about 30 minutes to cook. So in just 40 minutes, you’ll have a hearty meal ready to enjoy!
Step-by-Step Instructions:
1. Brown the Meat:
In a large pot over medium heat, cook the ground beef or turkey until it’s browned. Use a spoon to break it up into smaller chunks as it cooks. If there’s any excess fat, drain it off before moving on to the next step.
2. Sauté Onion and Garlic:
Add the diced onion and minced garlic to the pot. Cook them together until the onion is soft and the garlic smells amazing, about 3-4 minutes. Stir occasionally to avoid burning.
3. Mix in Spices:
Now, it’s time to add flavor! Stir in the taco seasoning, cumin, chili powder, salt, and pepper. Make sure the meat and veggies are coated evenly with the spices. Let it cook for about a minute to release the flavors.
4. Add Remaining Ingredients:
Add in the black beans, corn, diced tomatoes (including the juice), tomato paste, and broth. Give everything a good stir to combine well.
5. Bring to a Boil:
Turn up the heat and bring the soup to a boil. Once it’s bubbling, reduce the heat to low and let it simmer uncovered for 20-25 minutes. This will help all those delicious flavors come together.
6. Taste and Adjust:
After simmering, taste your soup. Add more salt, pepper, or spices if needed. Feel free to make it your own!
7. Serve and Enjoy:
Dish up the soup hot and top it with your choice of garnishes like shredded cheese, sour cream, chopped cilantro, or a squeeze of fresh lime juice. Enjoy your warm, filling, and high-protein taco soup!
Can I Use Ground Turkey Instead of Beef?
Absolutely! Ground turkey is a great lower-fat alternative and works perfectly in this recipe. Just make sure to cook it thoroughly until no longer pink.
How Can I Make This Soup Vegetarian?
To make a vegetarian version, simply omit the meat and substitute it with an extra can of black beans or lentils for added protein. You can also include more veggies like bell peppers or squash for added flavor and texture.
Can I Freeze Leftover Taco Soup?
Yes, you can freeze this taco soup! Let it cool completely, then transfer it to airtight containers or freezer bags. It will keep well in the freezer for up to 3 months. Just thaw it in the fridge overnight before reheating.
What Can I Serve With Taco Soup?
This soup is delicious on its own, but you can also serve it with tortilla chips, cornbread, or a simple side salad. For a fun twist, try topping it with nachos or serving it in taco shells!
