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Low Sodium Taco Soup

Low sodium taco soup with a homemade Tex-Mex seasoning, simmered until the broth is flavorful and the beans are tender. A hearty mix of lean ground beef, no-salt black beans, corn, and diced tomatoes topped with avocado, lime, and a small amount of cheese.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Dinner, Lunch
Cuisine: Tex-Mex
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 1 lb lean ground beef or turkey Use lean for lower sodium and less excess fat.
  • 1 onion Dice finely so it melts into the broth.
  • 3 garlic Minced for quick seasoning release.
  • 1 can (15 oz) no-salt-added black beans Drained and rinsed if desired for extra sodium control.
  • 1 can (15 oz) no-salt-added corn Drained well to avoid watering down the soup.
  • 1 can (14 oz) no-salt-added diced tomatoes Add for body and a balanced tomato flavor.
  • 1 can (10 oz) diced tomatoes with green chiles (regular or no-salt) Choose no-salt if available to keep sodium low.
  • 4 cup low-sodium chicken or beef broth Use full 4 cups for a soup consistency.
Homemade low-sodium taco 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
Toppings
  • 1 avocado Serve sliced for creamy texture.
  • 1 lime Cut into wedges.
  • 1 cilantro Freshly chopped, to taste.
  • 1 small amount of shredded cheese Use reduced-fat if possible.
  • 1 light sour cream Optional, for cool contrast.

Equipment

  • 1 Dutch oven

Method
 

Brown and build flavor
  1. Brown the ground beef in a large pot over medium-high heat, then drain off the fat.
  2. Sauté the diced onion for 4 minutes, then add the minced garlic and cook for 1 minute.
  3. Add the homemade taco seasoning and cook for 1 minute to bloom the spices.
Simmer the soup
  1. Add the no-salt-added black beans, no-salt-added corn, no-salt-added diced tomatoes, diced tomatoes with green chiles, and the low-sodium broth, then bring the mixture to a boil.
  2. Reduce to a simmer and cook for 15-20 minutes until the soup thickens slightly and flavors meld.
  3. Taste the soup and add only a small pinch of salt if truly needed.
Serve
  1. Ladle the taco soup into bowls and top with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

Pro tip: after simmering, let the soup sit 5 minutes before serving so it thickens naturally without extra salt. Store leftovers in the refrigerator up to 4 days; freeze up to 3 months (hold off on avocado and sour cream until reheated). For a dietary swap, use ground turkey (or more lean beef) to keep it lighter while staying low-sodium.