This High-Protein Taco Soup is a hearty and tasty treat! Packed with beans, ground meat, and spices, it’s sure to keep you full and happy.
Honestly, who can resist a warm bowl of taco goodness? I love topping mine with cheese and a dollop of sour cream—it’s like a fiesta in my mouth! 🎉
Making this soup is a breeze. Just toss everything in a pot, let it simmer, and enjoy. It’s perfect for meal prep or a cozy dinner at home!
Key Ingredients & Substitutions
Ground Beef: I prefer lean ground beef for its flavor, but ground turkey is a fantastic, lighter substitute. You can also go for a plant-based option like lentils or TVP if you’re looking to skip meat entirely.
Beans: Black beans add protein and fiber, but feel free to swap in kidney beans or pinto beans. Canned beans are convenient, but cooking dried beans can be a great choice if you have the time.
Potashto: Potatoes make the soup hearty! If you’re avoiding carbs, try zucchini or cauliflower for a lighter option. Sweet potatoes can also add a wonderful flavor twist!
Spices: The spice blend is crucial for flavor. If you like a kick, add more chili powder or some cayenne. And don’t be afraid to adjust according to your taste; cooking is all about personal preference!
How Do You Make Sure the Vegetables Are Perfectly Cooked?
Getting the vegetables just right in this soup is essential for great texture and flavor. Here’s how to ensure they turn out perfectly:
- Start cooking the onions and bell peppers first. Sauté them for 4-5 minutes until they soften; this step builds great flavor.
- When you add the potatoes, make sure they are cut into small, even dice—this helps them cook evenly and quickly.
- Simmer the soup uncovered for 25-30 minutes. Keep an eye on it; the potatoes should be fork-tender but not mushy. If you need a little more time, just let it go until they’re perfect!
By following these tips, your vegetables will be a delicious and inviting part of every bowl of soup!
High-Protein Taco Soup
Ingredients You’ll Need:
- Protein: 1 lb lean ground beef (or ground turkey for a leaner option)
- Vegetables:
- 1 medium onion, diced
- 1 green bell pepper, diced
- 3 cloves garlic, minced
- 2 cups potatoes, peeled and diced
- Canned Goods:
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) corn kernels, drained
- 1 can (14.5 oz) diced tomatoes (with juices)
- Liquids:
- 4 cups low-sodium beef broth (or chicken broth)
- 2 tbsp tomato paste
- Spices:
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- Salt and pepper to taste
- For Garnish:
- 1/4 cup fresh cilantro, chopped
- Optional: sour cream for topping
How Much Time Will You Need?
This hearty High-Protein Taco Soup takes approximately 10 minutes to prep and about 30 minutes to cook, totaling about 40 minutes from start to finish. Quick, easy, and full of flavors!
Step-by-Step Instructions:
1. Brown the Meat:
In a large pot or Dutch oven, cook the ground beef (or turkey) over medium heat. Use a spoon to break it up as it browns, which should take about 5-7 minutes. If there’s any excess fat, carefully drain it off.
2. Sauté the Vegetables:
Add the diced onion, green bell pepper, and minced garlic to the pot with the meat. Stir frequently for about 4-5 minutes until the veggies become soft and fragrant. This step really helps build the flavors!
3. Spice it Up:
Sprinkle in the chili powder, cumin, smoked paprika, oregano, and a bit of salt and pepper. Stir everything together and let it cook for another minute. This is when your kitchen starts to smell amazing!
4. Combine the Rest:
Next, add the diced potatoes, black beans, corn, diced tomatoes (including juices), tomato paste, and beef broth. Give everything a good stir to combine all the delicious ingredients.
5. Let it Simmer:
Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for 25-30 minutes. You want to check in on it every now and then until the potatoes are tender and the flavors meld beautifully.
6. Final Taste Test:
Before serving, taste the soup and adjust the seasonings if needed. This step is key to making sure it’s just right for your palate!
7. Serve and Enjoy:
Serve the soup hot, garnished with fresh cilantro. If you like, add a dollop of sour cream for extra creaminess. Enjoy your delicious, healthy meal!
This High-Protein Taco Soup is not only filling but also packed with nutritious ingredients. It’s perfect for cozy nights or meal prep for the week ahead. Enjoy the comforting taco flavors!
Can I Use a Different Type of Meat?
Absolutely! Ground turkey is a great lean alternative, but you can also use shredded chicken, ground pork, or even plant-based proteins like lentils or crumbles if you want a meat-free option.
How Can I Make This Soup Vegetarian or Vegan?
To make this soup vegetarian or vegan, simply omit the meat and use vegetable broth instead of beef broth. You can add more beans or lentils for protein and even toss in some additional veggies like zucchini or bell peppers!
Can I Freeze Leftover Taco Soup?
Yes, this soup freezes well! Cool the soup completely before transferring it to an airtight container. It can be stored in the freezer for up to 3 months. Thaw in the fridge overnight before reheating.
What Can I Serve with Taco Soup?
This soup pairs wonderfully with tortilla chips, cornbread, or a side salad. You can also make it a meal by adding toppings like avocado, cheese, or sour cream to enhance the flavor!
