This High-Protein Taco Soup is a warm hug in a bowl! Packed with beans, lean meat, and spices, it’s hearty and satisfying.
Perfect for busy nights, I whip this up in no time. Serve it with some cheese and nachos, and you’ll feel like a taco superstar! 🌮✨
Key Ingredients & Substitutions
Lean Ground Beef or Turkey: I often use ground turkey for a lighter option, but you can switch it up with ground chicken or even plant-based meat alternatives if you’re looking for a vegetarian choice.
Black Beans: If you’re not a fan of black beans, kidney beans or pinto beans work just as well. They all add that protein boost and hearty texture!
Onion: Yellow onions are great for flavor. You can use red onions for a slightly different taste or scallions for a milder option.
Taco Seasoning: Feel free to use homemade seasoning! It allows you to control the spices and salt. If you’re in a hurry, pre-made seasoning is a fine choice too.
How Do I Ensure My Soup is Packed with Flavor?
To get the most out of each ingredient’s flavor, start with sautéing the onions in olive oil until they’re soft. This releases their sweetness, which is a great base for your soup. After that, browning the meat with the seasoning gives it depth.
- Cook the ground meat until fully browned, breaking it apart with a spoon.
- Ensure to stir in the seasoning for at least a minute before adding liquids; this helps to bloom the spices.
- Simmer uncovered for about 20 minutes. This lets the flavors mix well and thickens the soup slightly.
By taking these steps, you’ll have a rich, flavorful soup that everyone will love!
How to Make High-Protein Taco Soup
Ingredients You’ll Need:
For the Soup:
- 1 lb (450g) lean ground beef or ground turkey
- 1 medium onion, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) corn kernels, drained
- 1 can (14.5 oz) diced tomatoes with green chilies
- 3 cups low-sodium beef or chicken broth
- 1 packet (1 oz) taco seasoning mix (or homemade seasoning: 1 tsp chili powder, 1/2 tsp cumin, 1/2 tsp paprika, 1/4 tsp garlic powder, 1/4 tsp onion powder, salt and pepper to taste)
- 1 tbsp olive oil
- Salt and pepper, to taste
Optional Toppings:
- Sour cream
- Shredded cheese
- Chopped fresh cilantro
- Lime wedges
How Much Time Will You Need?
You’ll need about 10 minutes for prep and 30 minutes to cook. In total, the recipe takes around 40 minutes from start to finish, making it a quick and satisfying meal any day of the week!
Step-by-Step Instructions:
1. Cook the Onions:
In a large pot, heat the olive oil over medium heat. Add the diced onions and sauté for about 3-4 minutes, or until they are soft and translucent. This will create a flavorful base for your soup.
2. Brown the Meat:
Add the lean ground beef or turkey to the pot. Break it up with a spoon as it cooks. Cook for about 6-8 minutes, or until the meat is browned and no longer pink. If there’s excess fat, drain it off to keep your soup light.
3. Add Seasoning:
Stir in the taco seasoning and cook for an additional minute. This helps to release the flavors of the spices, enhancing the overall taste of your soup.
4. Mix in the Good Stuff:
Now it’s time to add the black beans, corn, diced tomatoes with green chilies, and the broth. Stir everything together until well combined.
5. Bring to a Boil:
Increase the heat to high and bring the soup to a boil. Once it starts bubbling, lower the heat and let it simmer uncovered for about 20 minutes. This allows the flavors to meld beautifully.
6. Taste and Adjust:
After simmering, taste your soup and adjust the seasoning with salt and pepper if needed. This is your time to make it just the way you like it!
7. Serve and Enjoy:
Serve the soup hot in bowls and add your favorite toppings like a dollop of sour cream, shredded cheese, fresh cilantro, and a squeeze of lime juice. Enjoy your hearty, protein-packed taco soup!
This soup is full of protein thanks to the lean meat and beans, making it a flavorful and comforting meal ideal for any day of the week!
Can I Use Ground Turkey Instead of Beef?
Absolutely! Ground turkey is a great substitute for beef and will provide a leaner option. Just make sure to cook it thoroughly until it’s no longer pink.
How Can I Make This Soup Vegetarian?
To make this soup vegetarian, simply replace the ground meat with a plant-based meat alternative or extra beans. You can also increase the amount of corn or add some diced bell peppers for an extra flavor boost!
Can I Freeze Leftover Taco Soup?
Yes, you can freeze taco soup! Let it cool completely, then transfer it to an airtight container or freezer bags. It will last in the freezer for up to 3 months. When ready to eat, thaw it overnight in the fridge and reheat on the stove.
What Are Some Good Toppings for Taco Soup?
Great toppings include sour cream, shredded cheese, chopped fresh cilantro, diced avocado, and lime wedges. You can also add crushed tortilla chips for some crunch!
