Description
This High Protein Taco Soup is a hearty, flavorful, and healthy meal perfect for any day of the week. Packed with lean ground beef, beans, vegetables, and bold Mexican-inspired spices, it's both nutritious and satisfying. Ready in just 35 minutes, this soup is an easy-to-make dinner option that warms you up while providing a solid protein boost.
Ingredients
Protein and Vegetables
- 2 teaspoons olive oil
- 1 pound extra lean ground beef
- 1 medium onion, diced
- 1 red bell pepper, diced
- 4 garlic cloves, minced
- 2 cups frozen corn kernels
Liquids and Canned Goods
- 3 cups tomato sauce
- 2-3 cups reduced sodium beef broth
- 1 (4 ounce) can mild diced green chilies
- 1 (19 ounce) can low sodium black beans, drained and rinsed
- 1 (19 ounce) can low sodium kidney beans, drained and rinsed
Spices and Seasonings
- 2 1/2 teaspoons chili powder
- 1 teaspoon cumin
- 3/4 teaspoon paprika
- 1/2 teaspoon oregano
- Salt and pepper, to taste (about 1/2 teaspoon salt)
Instructions
- Heat oil and brown beef: Heat olive oil in a large pot or Dutch oven over medium-high heat. Add ground beef, chopped onion, and diced red bell pepper. Break up the beef and stir occasionally until beef is fully browned and vegetables are softened. Add minced garlic and sauté for an additional 1 minute. Drain any excess fat from the mixture.
- Add liquids and spices: Stir in tomato sauce, 2 to 3 cups of reduced sodium beef broth, mild diced green chilies, chili powder, cumin, paprika, and oregano. Cover the pot and let the soup simmer over low to medium heat for 20 minutes, stirring occasionally to let the flavors meld.
- Finish with beans and corn: Add frozen corn kernels, drained black beans, and kidney beans to the pot. Cook until heated through, about 5 to 7 minutes. If you prefer a thinner soup, add additional broth as needed. Season with salt and pepper to taste.
- Serve and garnish: Ladle the soup into bowls and garnish with your favorite toppings such as shredded cheese, sour cream, avocado, or fresh cilantro if desired. Serve hot and enjoy!
Notes
- For a vegetarian version, omit the ground beef and use vegetable broth instead of beef broth.
- Adjust the chili powder and green chilies quantity to control the spice level.
- If you prefer a thicker soup, reduce the amount of broth or let the soup simmer uncovered for a few extra minutes.
- This soup can be refrigerated for up to 4 days or frozen for up to 3 months.
- To reheat, warm gently on the stovetop, adding broth if needed to loosen the soup.
