This High-Protein Taco Soup is packed with tasty goodness! You’ll find beans, ground meat, and spices all mingling together in a warm, flavorful bowl of comfort.
It’s perfect for a cozy night in, and the best part? You can make it in one pot! I love serving it with crispy tortilla chips on the side—makes it oh-so-fun! 🌮
Key Ingredients & Substitutions
Ground Beef: Lean ground beef gives this soup richness, but feel free to swap in ground turkey for a lighter option. Ground chicken or even plant-based ground meat can also work well!
Black Beans: Canned black beans are a great source of protein and fiber. If you prefer, you can substitute with pinto beans or kidney beans. Just rinse them well to remove any excess sodium.
Corn: Canned corn adds sweetness and texture. You can use frozen corn if you want a fresher taste. If you’re avoiding corn altogether, just leave it out or use bell peppers for crunch!
Taco Seasoning: I like using a store-bought taco seasoning for convenience, but you can make your own easily with spices like paprika, cumin, and oregano. Adjust the spice level by adding cayenne pepper!
How Do I Get the Most Flavor When Sautéing Onions and Garlic?
Sautéing onions and garlic properly sets the base for your soup’s flavor. Here’s how to do it:
- Start with a medium heat to avoid burning. Once your oil is hot, add chopped onions.
- Cook the onions for about 3-4 minutes until they turn soft and translucent.
- Add minced garlic last as it cooks faster. Stir for just 1 minute until it’s fragrant. This prevents the garlic from becoming bitter!
Trust me; this simple step makes a big difference in the final taste of your soup! Enjoy your cooking!
High-Protein Taco Soup
Ingredients You’ll Need:
- 1 lb lean ground beef (or ground turkey for a leaner option)
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1 cup canned black beans, drained and rinsed
- 1 cup canned corn kernels, drained
- 1 can (14.5 oz) diced tomatoes, undrained
- 4 cups beef broth (or chicken broth)
- 1 packet taco seasoning (or 2 tbsp homemade taco seasoning)
- 1 tsp chili powder
- 1/2 tsp ground cumin
- Salt and pepper, to taste
- Fresh cilantro, chopped (for garnish)
- Shredded cheddar cheese (for garnish)
- Sour cream (for garnish)
How Much Time Will You Need?
This High-Protein Taco Soup takes about 10 minutes to prepare and around 20 minutes to cook, making the total time about 30-35 minutes. It’s a quick and satisfying meal perfect for any day of the week!
Step-by-Step Instructions:
1. Sautéing the Aromatics:
In a large pot, set over medium heat, add a little oil and sauté the chopped onion until it becomes soft and translucent, which should take about 3-4 minutes. Then, toss in the minced garlic and cook for another minute until you can smell its wonderful aroma.
2. Cooking the Ground Meat:
Add your ground beef (or turkey) to the pot. Use a spoon to break the meat apart as it cooks. Stir until it’s browned and fully cooked through. If there’s any excess fat, don’t forget to drain it off!
3. Adding the Flavors:
Once the meat is ready, sprinkle in the taco seasoning, chili powder, and ground cumin. Mix everything really well so that the meat and onions are nicely coated in the spices. This will bring so much flavor to your soup!
4. Incorporating the Main Ingredients:
Next, pour in the beef broth, the can of diced tomatoes (with all their juice), the black beans, and the corn. Stir everything together, making sure it’s all well mixed.
5. Bringing it All Together:
Bring the soup to a boil, then reduce the heat to let it simmer gently for about 15-20 minutes. During this time, the flavors will meld beautifully, and your kitchen will smell amazing!
6. Final Tasting:
After simmering, taste your soup and adjust the seasoning with salt and pepper as you wish. If you like a little extra spice, feel free to add more chili powder!
7. Serving Your Soup:
Ladle the soup into bowls and top each serving with some freshly chopped cilantro, a sprinkle of shredded cheddar cheese, and a dollop of sour cream for creaminess. It’s so delicious!
8. Enjoying Your Meal:
Serve the soup hot, alongside some crispy tortilla chips or warm bread if you like. Enjoy every spoonful of this hearty, protein-packed taco soup!
Happy cooking! 🥣🌮
Can I Use Ground Beef Instead of Turkey?
Absolutely! Ground beef adds a rich flavor to the soup, but feel free to stick with ground turkey if you prefer a leaner option. Both are delicious!
How Do I Store Leftover Taco Soup?
Store any leftovers in an airtight container in the fridge for up to 3-4 days. To reheat, just warm it on the stove over low heat or in the microwave, stirring occasionally.
Can I Make This Soup Vegetarian?
Yes, you can easily make it vegetarian by substituting the ground meat with additional beans, lentils, or plant-based meat alternatives. You can also use vegetable broth instead of beef or chicken broth.
What Toppings Pair Well with Taco Soup?
Popular toppings include fresh cilantro, shredded cheese, sour cream, diced avocado, and tortilla chips. You can also add jalapeños for an extra kick!
