This High-Protein Taco Soup is a warm and hearty dish packed with delicious flavors. It’s loaded with beans, lean meat, and spices that give it a tasty kick!
I love how it’s a one-pot meal, making cleanup a breeze. Plus, the protein really fills you up. Top it with some cheese or crunchy tortilla chips for extra fun! 🌮
Key Ingredients & Substitutions
Lean Ground Beef: I usually go for lean ground beef, but ground turkey is a great alternative for less fat. You could even use plant-based meat if you’re looking for a vegetarian option!
Onion: A small onion adds a sweet and savory base to the soup. If you’re short on onions, try using shallots or scallions for a milder flavor.
Corn: Fresh, frozen, or canned corn all work well. If you’re looking for a twist, consider using black-eyed peas or diced bell peppers instead for a different texture.
Black Beans: These give a nice protein boost. If you want a different flavor, you can substitute pinto beans or kidney beans. Just make sure to drain and rinse them.
Taco Seasoning: I often opt for homemade taco seasoning to control the spice level. Just mix chili powder, cumin, garlic powder, and paprika if you don’t have a packet on hand.
How Do I Ensure My Taco Soup is Flavorful?
Getting the flavor right in your taco soup is crucial. Start by cooking the onion and garlic until they’re soft—they form the base for your flavor. Then, toast the taco seasoning with the meat to really bring out the spices.
- Use medium heat to avoid burning the spices.
- Allow the soup to simmer uncovered—this helps concentrate the flavors.
- Adjust the seasoning at the end, as flavors can change during cooking.
The extra step of simmering and stirring in fresh cilantro right before serving really brings everything together!
How to Make High-Protein Taco Soup
Ingredients You’ll Need:
- For the Soup:
- 1 lb lean ground beef (or turkey)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes, undrained
- 4 cups low sodium beef or chicken broth
- 1 packet taco seasoning (or 2 tbsp homemade taco seasoning)
- 1/4 cup chopped fresh cilantro (optional)
- Salt and pepper to taste
- For Topping (optional):
- 1/4 cup shredded cheddar cheese
- 2 tbsp sour cream
- Additional cilantro leaves
How Much Time Will You Need?
This tasty High-Protein Taco Soup takes about 10 minutes to prepare and roughly 30 minutes to cook. In just about 40 minutes, you’ll have a warm pot of delicious soup ready to enjoy!
Step-by-Step Instructions:
1. Cook the Meat:
Start by heating a large pot or Dutch oven over medium heat. Add the ground beef (or turkey) and cook until it’s browned, breaking it apart with a spoon as it cooks. Once fully cooked, drain any excess fat to keep the soup light and healthy.
2. Add Aromatics:
Next, toss in the diced onion and minced garlic into the pot. Sauté these together for about 2-3 minutes, until the onion becomes soft and the garlic is fragrant. This step adds a lovely depth of flavor!
3. Incorporate Spices:
Now stir in the taco seasoning, cooking it for an additional minute. This helps to toast the spices, making the flavors pop!
4. Mix in the Good Stuff:
Add the corn, black beans, diced tomatoes (including all their juicy goodness), and the broth to the pot. Stir everything together so it’s well combined.
5. Simmer to Perfection:
Bring the soup to a boil. Once boiling, reduce the heat to low and let it simmer uncovered for about 20-30 minutes. This allows all the flavors to meld together and thickens the soup just right.
6. Season to Taste:
Before serving, taste your soup. Add salt and pepper if needed. If you’re using fresh cilantro, stir it in at this point for a fresh pop of flavor!
7. Serve and Enjoy:
Serve your delicious taco soup hot, topped with shredded cheddar cheese, a dollop of sour cream, and any extra cilantro you like. For a fun crunch, pair it with tortilla chips!
Enjoy your hearty High-Protein Taco Soup—it’s a satisfying meal perfect for any day of the week!
Can I Use Ground Chicken or Pork Instead of Beef?
Absolutely! Ground chicken or pork can be great alternatives, providing a different flavor while still keeping the dish lean. Just cook them in the same way as you would the ground beef.
How Can I Make This Soup Vegetarian?
To make this soup vegetarian, substitute the ground meat with an additional can of beans (like chickpeas or lentils) or use plant-based meat alternatives. You can also add more veggies like bell peppers or zucchini for added texture and nutrition!
Can I Freeze Leftover Taco Soup?
Yes, this taco soup freezes well! Allow it to cool completely, then transfer it to an airtight container. It can be frozen for up to 3 months. Thaw in the fridge overnight and reheat gently on the stove before serving.
What Can I Serve with Taco Soup?
Taco soup pairs wonderfully with tortilla chips, cornbread, or a fresh side salad. For a heartier meal, serve it with warm tortillas or rice to soak up all that delicious flavor!
