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Low Sodium Taco Soup

Low sodium taco soup made in one pot with a homemade spice blend, simmered until the broth tastes well-seasoned and hearty. Ground beef (or turkey) plus no-salt-added beans, corn, and tomatoes creates a thick, spoonable Tex-Mex soup.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

Ground meat and aromatics
  • 1 lb lean ground beef or turkey Use 90% lean or leaner for the best low-sodium base.
  • 1 onion, diced
  • 3 garlic, minced
Seasoning
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 0.5 tsp smoked paprika
  • 0.25 tsp oregano
Soup base
  • 1 can (15 oz) no-salt-added black beans, drained
  • 1 can (15 oz) no-salt-added corn, drained
  • 1 can (14 oz) no-salt-added diced tomatoes
  • 1 can (10 oz) diced tomatoes with green chiles (regular or no-salt)
  • 4 cup low-sodium chicken or beef broth
Toppings
  • 1 avocado
  • 1 lime
  • 1 cilantro
  • 0.25 cup shredded cheese Use a small amount of reduced-fat cheese.
  • 2 tbsp light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown the beef and sauté aromatics
  1. Brown the lean ground beef in a large pot over medium-high heat, then drain fat once browned and no longer pink. Cook until you see no raw meat, about 6–8 minutes.
  2. Sauté the diced onion for 4 minutes in the pot. Continue until it softens and looks slightly translucent, then add the minced garlic and cook 1 minute.
Build the seasoning and simmer
  1. Add the homemade taco seasoning and cook for 1 minute, stirring so the spices bloom. You should see a fragrant, lightly toasted look.
  2. Add all no-salt-added canned ingredients and the low-sodium broth, then bring the soup to a boil. Stir to combine, then wait for bubbling across the surface.
  3. Simmer for 15–20 minutes, stirring occasionally, until the flavors meld and the soup thickens slightly. Keep the heat at a gentle bubble for the best texture.
Season and serve
  1. Taste the soup and add only a small pinch of salt if truly needed. Adjust carefully and stop once the seasoning tastes balanced.
  2. Serve hot with avocado, fresh lime, cilantro, shredded cheese, and light sour cream. Add toppings after ladling so they stay bright and creamy.

Notes

For best low-sodium flavor, drain the cooked beef well and don’t skip the 1-minute spice bloom—this is what makes the broth taste robust without extra salt. Store leftovers in an airtight container in the refrigerator up to 4 days; freeze the soup base (without avocado and sour cream) up to 3 months, then thaw and reheat, and add fresh toppings after warming. If you want a lighter option, use ground turkey and consider reduced-fat cheese for a slightly lower overall fat profile.