This High-Protein Taco Soup is a hearty dish packed with flavors and protein-rich ingredients like ground turkey, beans, and corn. It’s so easy to make and perfect for a cozy meal!
Honestly, it’s like a party in a bowl! My favorite part? The toppings! I toss on some cheese and avocado because who can resist that combo? Yum! 😋
I love how quickly this soup comes together. Just throw everything in one pot, let it simmer, and dinner is done! It’s great for meal prep too. Enjoy it any day of the week!
Key Ingredients & Substitutions
Ground Meat: I love using lean ground turkey for a lighter option, but you can stick with ground beef if you prefer. For a vegetarian twist, swap it out for lentils or quinoa — they’re packed with protein!
Beans: Black beans are a great source of protein and fiber, but you can use pinto beans or kidney beans if that’s what you have on hand. Just drain and rinse them well before adding!
Corn: Canned corn works, but frozen corn is a fantastic alternative and often taste fresher. Just toss it in and adjust cooking time as needed.
Tomatoes: Using diced tomatoes with green chilies adds some kick, but if you want milder soup, choose plain diced tomatoes. Some fresh tomatoes work well too, just chop them up!
Taco Seasoning: If you’re out of taco seasoning, make your own with cumin, paprika, garlic powder, and a pinch of cayenne. It’s easy and tastes great!
How Do I Make Sure My Soup is Full of Flavor?
Flavor is key in soup, especially in something with a bold name like Taco Soup! Here are my tips to ensure you get the best taste:
- Sauté Aromatics: When cooking the onion and garlic, take your time. Letting them get soft and golden creates a tasty base.
- Smoke the Spices: Don’t rush adding the spices! Cook them briefly with the meat to release their essential oils, enhancing the flavor.
- Simmer Time: Allow the soup to simmer for at least 20 minutes. This helps all the flavors meld together beautifully.
- Taste as You Go: After the simmering, taste your soup! Adjust the salt, pepper, or spice level to suit your preferences.
With these tips, your High-Protein Taco Soup will surely be bursting with delicious flavors! Enjoy!
High-Protein Taco Soup
Ingredients You’ll Need:
Main Ingredients:
- 1 lb (450g) lean ground beef or ground turkey
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can corn, drained
- 1 (14.5 oz) can diced tomatoes with green chilies (Rotel-style)
- 1 (14.5 oz) can diced tomatoes
- 1 (15 oz) can tomato sauce
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 3 cups beef or chicken broth
- 2 tbsp taco seasoning (store-bought or homemade)
- 1 tsp cumin
- 1/2 tsp chili powder (optional, for extra heat)
- Salt and pepper, to taste
- 1/4 cup chopped fresh cilantro or parsley (optional)
For Serving (optional toppings):
- Shredded cheddar cheese
- Sour cream or Greek yogurt
- Sliced avocado
- Lime wedges
How Much Time Will You Need?
This High-Protein Taco Soup takes about 10 minutes to prepare and approximately 30 minutes to cook, allowing all the flavors to meld beautifully. Perfect for a quick weeknight dinner or a cozy weekend meal!
Step-by-Step Instructions:
1. Brown the Meat:
Start by heating a large pot or Dutch oven over medium heat. Add the lean ground beef or turkey, cooking it until it is nicely browned. Use a spoon to break it apart as it cooks. If there’s excess fat, drain it away to keep your soup lean.
2. Add Aromatics:
Next, toss in the finely chopped onion and minced garlic. Sauté them together for about 2-3 minutes until the onion is translucent and fragrant. This adds a delicious base to your soup!
3. Spice It Up:
Sprinkle in the taco seasoning, cumin, and optional chili powder. Stir everything together and cook for another minute to let those spices toast and bloom with flavor.
4. Combine All Ingredients:
Now it’s time to bring it all together! Add in the black beans, corn, both cans of diced tomatoes, tomato sauce, and beef or chicken broth. Give everything a good stir to mix it well.
5. Simmer to Perfection:
Bring your soup to a rolling boil, then lower the heat and let it simmer uncovered for at least 20 minutes. Stir occasionally and watch the magic happen as the flavors meld together.
6. Taste and Adjust:
After simmering, taste your soup and adjust the seasoning with salt and pepper as needed. Don’t hesitate to add a bit more taco seasoning if you enjoy a stronger flavor!
7. Serve and Enjoy:
Dish up the soup hot, and don’t forget to add your favorite toppings! A sprinkle of shredded cheddar cheese, a dollop of sour cream or Greek yogurt, and slices of avocado with a squeeze of lime are all fantastic choices.
Enjoy your hearty, protein-packed taco soup that’s perfect for sharing with family and friends!
Can I Use Ground Chicken Instead of Beef or Turkey?
Absolutely! Ground chicken is a lean option that works just as well in this recipe. You may need to adjust cooking time slightly since it may cook faster than beef or turkey. Just make sure it’s fully cooked through!
Can I Make This Soup Vegetarian or Vegan?
Yes! Substitute the ground meat with lentils, chickpeas, or your favorite plant-based meat alternative. Use vegetable broth instead of chicken or beef broth, and make sure to choose plant-based toppings!
How Should I Store Leftovers?
Store any leftover soup in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the soup for up to 3 months. If freezing, make sure to leave out any fresh toppings until you’re ready to serve it again.
Can I Add More Vegetables to This Soup?
Definitely! Feel free to add diced bell peppers, zucchini, or even spinach for added nutrition and flavor. Just add them along with the beans and corn to allow them to cook through.
