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Low Sodium Taco Soup

Low sodium taco soup with homemade Tex-Mex taco seasoning and a hearty broth base. Ground beef simmers with no-salt-added beans, corn, and tomatoes until thick, flavorful, and spoonable.
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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: 420
Ingredients Equipment Method Notes

Ingredients
  

Low-sodium taco soup
  • 1 lb lean ground beef or turkey
  • 1 onion, diced
  • 3 garlic, minced
  • 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) no-salt-added diced tomatoes with green chiles
  • 4 cup low-sodium chicken or beef broth
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 0.5 tsp smoked paprika
  • 0.25 tsp oregano
  • 1 avocado
  • 1 lime
  • 1 cilantro
  • 1 shredded cheese small amount
  • 1 light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown and build the base
  1. Brown the ground beef in a large pot over medium-high heat, then drain the fat.
  2. Sauté the diced onion for 4 minutes, then add the minced garlic and cook for 1 minute.
  3. Stir in the homemade taco seasoning and cook for 1 minute, until fragrant and lightly toasted.
  4. Add the no-salt-added black beans, no-salt-added corn, no-salt-added diced tomatoes, no-salt-added diced tomatoes with green chiles, and the low-sodium chicken or beef broth, then bring the mixture to a boil.
Simmer and season to taste
  1. Simmer the soup for 15-20 minutes, stirring occasionally, until the flavors meld.
  2. Taste and add only a small pinch of salt if truly needed.
  3. Serve hot and top each bowl with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

Pro tip: Drain the beef well for a cleaner, less greasy broth. Store in an airtight container in the refrigerator up to 4 days; freeze up to 3 months (add avocado, lime, cilantro, cheese, and sour cream after reheating). For a lower-carb swap, replace some corn with extra no-salt-added diced tomatoes or more beans if desired.