High Protein Taco Soup is your go-to dish when you’re craving a hearty meal packed with flavor and nutrients. This delightful soup serves as a warm hug in a bowl, combining the zest of taco spices with the wholesome goodness of beans and lean meat. Perfect for a weeknight dinner or a cozy weekend gathering, this recipe is straightforward yet offers endless satisfaction. You’ll find yourself loving each spoonful as it warms you from the inside out.
Why We Love This High Protein Taco Soup Recipe
This High Protein Taco Soup is loved for many reasons. Firstly, it’s incredibly easy to prepare. With just a handful of ingredients, you can whip up a delicious meal that packs a protein punch, thanks to the lean ground meat and various beans. It’s also versatile; you can tailor it to your preference, making it a staple in your meal rotation. Moreover, it’s a one-pot dish, minimizing cleanup time, which is perfect for busy days. The combination of spices adds depth to the flavors, making each bowl a satisfying and wholesome experience.
Ingredients about High Protein Taco Soup
To create this delightful High Protein Taco Soup, gather the following ingredients:
- 1 pound lean ground beef or turkey
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) corn, drained
- 1 can (10 oz) diced tomatoes with green chilies
- 1 can (15 oz) tomato sauce
- 1 packet (1 oz) taco seasoning mix
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups low-sodium beef or chicken broth
- Salt and pepper to taste
How to Make High Protein Taco Soup Directions
First, let’s prepare your ingredients. Ensure you have everything ready before you begin cooking. Start by heating a large pot or a Dutch oven over medium heat. Once it’s hot, add the lean ground beef or turkey. Cook it while breaking it apart with a spoon until it’s browned and cooked through. This step usually takes about 5 to 7 minutes. As the meat cooks, you might want to drain any excess fat to keep the soup light and healthy.
After the meat is fully cooked, sprinkle the garlic powder and onion powder over it. Stir them in well, allowing the spices to mingle beautifully with the meat. This step enhances the aromas and flavors, making your soup even more comforting. Cook for an additional minute, letting the spices bloom.
Next, it’s time to add the fun ingredients! Toss in the drained black beans, kidney beans, and corn. They not only contribute to the protein content of the soup but also add a wonderful texture. You will then want to add the diced tomatoes with green chilies, which introduce a mild heat and a zesty flavor. Pour in the tomato sauce to bind everything together nicely. Don’t forget to add the taco seasoning mix. Stir everything well to ensure it’s evenly distributed.
Now, pour in the low-sodium beef or chicken broth. This liquid will provide the base of your soup. Stir until all the ingredients are combined thoroughly, creating a colorful and enticing mixture in your pot. Raise the heat to medium-high and bring everything to a boil. Once the soup starts bubbling, reduce the heat to low. Let it simmer uncovered for about 20 minutes. This simmering time allows all the flavors to meld beautifully, creating a comforting and rich broth.
After 20 minutes, it’s time to taste your broth. Season the soup with salt and pepper as needed to elevate the flavors. Keep in mind that the exact amount of seasoning may vary based on your preference and the saltiness of your broth. Stir everything one last time, and your High Protein Taco Soup is ready to serve.
How to Serve High Protein Taco Soup
Serving your High Protein Taco Soup can be just as fun as making it! The hearty soup can be enjoyed alone or accompanied by various toppings that will elevate the experience. You can ladle the steaming soup into bowls and consider adding toppings like shredded cheese, diced avocado, or fresh cilantro for a burst of flavor. A dollop of sour cream can also balance the spices, adding a creamy texture to the dish.
If you’re looking for something extra, you might consider serving your soup with tortilla chips on the side. The crunchiness of the chips pairs perfectly with the savory soup, making each bite an enjoyable mix of textures. Also, feel free to serve it with warm tortillas or a side of cornbread, enhancing the meal’s heartiness.
Expert Tips: High Protein Taco Soup
As you whip up this High Protein Taco Soup, keep these tips in mind to make the most of your cooking experience. Firstly, when choosing your meat, opt for lean options like ground turkey or beef to keep the soup healthy without sacrificing flavor. If you have leftovers from a previous meal, shredded chicken works exceptionally well in this recipe as a quick alternative.
Additionally, let your creativity flow! You can incorporate other vegetables like bell peppers or zucchini for added nutrition. If you prefer a spicier kick, consider adding jalapeños or more diced green chilies to fit your taste. Experimenting with spices can also add a unique twist. Feel free to reconfigure the seasonings based on your preference; paprika or cumin can enhance the flavor profile significantly.
Lastly, remember to taste your soup before serving. Adjusting seasoning can make all the difference in balancing the flavors, depending on the specific brands or ingredients you use.
How to Store High Protein Taco Soup
Storing any leftovers can be done easily, ensuring you have delicious meals ready for the days ahead. Once the soup has cooled to room temperature, pour it into an airtight container. When stored correctly, your High Protein Taco Soup can last up to 3 to 4 days in the refrigerator. For longer preservation, consider freezing the soup. Pouring it into a freezer-safe container or zip-top bag is wise, leaving some space for the soup to expand as it freezes. It can be kept in the freezer for up to 3 months.
When you’re ready to enjoy the leftovers, thaw the soup overnight in the refrigerator if frozen. Reheat it gently on the stove or in the microwave, adding a splash of broth or water to loosen it if necessary.
Variation of High Protein Taco Soup
Now, let’s talk about some delightful variations you can make to your High Protein Taco Soup! This recipe offers a versatile platform — you can easily switch up ingredients based on what you’re craving or what’s in your pantry. For a vegetarian option, you can replace the meat with additional beans or lentils, increasing the protein content while keeping it meat-free.
If you want to add some grains, consider incorporating quinoa or brown rice into the mix. These ingredients not only add texture but also make the soup even more filling. You can cook them separately and then fold them into the soup just before serving.
For those who enjoy a creamier version, you could stir in cream cheese or heavy cream at the end of the cooking process. This will provide a rich and velvety texture that complements the existing ingredients beautifully. Additionally, spice lovers can explore different chili powders or hot sauce, intensifying the flavor.
Feel free to also mix and match different types of beans such as pinto beans or navy beans to create your own perfect blend.
FAQ
What is High Protein Taco Soup? High Protein Taco Soup is a nutritious and hearty dish made with lean ground meat, various beans, and spices, offering a satisfying meal that is rich in protein.
Can I make this soup vegetarian? Absolutely! You can easily substitute the meat with extra beans or lentils to keep it high in protein while making it vegetarian.
How long does High Protein Taco Soup last? When stored in an airtight container, it can last up to 3 to 4 days in the refrigerator. You can also freeze it for up to 3 months.
Can I make High Protein Taco Soup in a slow cooker? Yes, you can! Brown the meat separately, then add all ingredients to the slow cooker and cook on low for about 6-8 hours.
What are some great toppings for High Protein Taco Soup? Some excellent toppings include shredded cheese, diced avocado, cilantro, chopped onions, or a dollop of sour cream. Tortilla chips are also a perfect complement!
High Protein Taco Soup
Ingredients
Meat and Beans
- 1 pound lean ground beef or turkey Use lean options for a healthier soup.
- 1 can black beans, drained and rinsed (15 oz)
- 1 can kidney beans, drained and rinsed (15 oz)
- 1 can corn, drained (15 oz)
- 1 can diced tomatoes with green chilies (10 oz) Adds mild heat and zesty flavor.
- 1 can tomato sauce (15 oz) Binds ingredients together.
Seasonings and Broth
- 1 packet taco seasoning mix (1 oz)
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups low-sodium beef or chicken broth Provides soup base.
- to taste salt and pepper Adjust based on preference and broth saltiness.
Instructions
Preparation
- Prepare all ingredients before starting the cooking process.
Cooking
- Heat a large pot or Dutch oven over medium heat.
- Add the lean ground beef or turkey, cooking while breaking apart until browned (5-7 minutes).
- Drain any excess fat as needed.
- Once meat is fully cooked, add garlic powder and onion powder; stir well and cook for an additional minute.
- Add drained black beans, kidney beans, corn, diced tomatoes, tomato sauce, and taco seasoning. Stir until well combined.
- Pour in the low-sodium broth and stir to combine. Bring to a boil over medium-high heat.
- Reduce heat to low and simmer uncovered for 20 minutes.
- After simmering, taste and adjust seasoning with salt and pepper.
- Serve the soup hot.
Send me this recipe!
Just enter your email below and get it sent straight to your inbox!