Taco Soup Recipe (Easy, 45 Minutes, One Pot)
This taco soup recipe simmers browned 90% lean ground beef, black and pinto beans, corn, crushed tomatoes, diced tomatoes with green chiles and beef broth with homemade taco seasoning for 20 to 25 minutes. It takes 45 minutes in one pot and makes 8 servings of about 1½ cups, each with roughly 300 calories, 24 grams of protein and 7 grams of fiber before toppings.
Quick answer
Brown 1½ lb ground beef to 160°F with onion and green pepper, stir in chili powder, cumin, paprika, oregano, garlic and onion powder, then add the beans, corn, tomatoes and 2 cups beef broth. Simmer 20 to 25 minutes and top with cheese, sour cream, avocado or crushed chips.
Taco Soup
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Taco Soup Ingredients
- 1 tbsp olive oil
- 1 1/2 lb (680 g) 90% lean ground beef
- 1 large onion, diced (about 1 cup)
- 1 medium green bell pepper, diced
- 3 cloves garlic, minced
- 1 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp smoked or sweet paprika
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1 tsp onion powder
- 3/4 tsp salt, plus more to taste
- 1/2 tsp black pepper
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can pinto beans, drained and rinsed
- 1 1/2 cups corn kernels (canned and drained, or frozen)
- 1 (28 oz) can crushed tomatoes
- 1 (10 oz) can diced tomatoes with green chiles, undrained
- 2 cups beef broth
- Optional toppings: shredded cheddar, sour cream, avocado, cilantro, lime wedges, crushed tortilla chips
How to Make Taco Soup
- Heat the olive oil in a large Dutch oven or soup pot over medium-high heat. Add the ground beef and cook, breaking it up, until no pink remains and it reaches 160°F, about 7 minutes. Spoon off excess fat.
- Add the onion and green pepper and cook 4 to 5 minutes, until softened. Stir in the garlic for 30 seconds.
- Add the chili powder, cumin, paprika, oregano, garlic powder, onion powder, salt and pepper. Stir for 1 minute to toast the spices.
- Add the black beans, pinto beans, corn, crushed tomatoes, diced tomatoes with green chiles and beef broth. Stir and bring to a boil.
- Lower the heat and simmer, partly covered, for 20 to 25 minutes, stirring now and then, until slightly thickened.
- Taste and adjust the salt. Ladle into bowls and add toppings.
Nutrition Facts
Per serving (1 of 8, about 1 1/2 cups) (estimated)
- Calories: 300
- Total fat: 12 g
- Saturated fat: 4 g
- Cholesterol: 55 mg
- Sodium: 1130 mg
- Carbohydrates: 28 g
- Fiber: 7 g
- Sugar: 7 g
- Protein: 24 g
Estimated from USDA FoodData Central (SR Legacy) values for the ingredients above, without toppings. Bean values are for canned beans with their liquid, so rinsing lowers the sodium somewhat. Actual values vary with brands.
What Goes Into This Taco Soup Recipe
Taco soup is the filling of a ground beef taco turned into a brothy soup. The beef gives the savory base, the beans make it filling, and corn and tomatoes add sweetness and acidity. Compared with chili, it is thinner, cooks faster and leans on taco spices rather than a heavy dose of chili powder. If you want the thicker version, try our chili with tomato juice.
| Ingredient | What it does | Easy swap |
|---|---|---|
| 90% lean ground beef | Savory base with little fat to drain | Ground turkey or chicken (cook to 165°F) |
| Black and pinto beans | Body, fiber and protein | Kidney beans, or leave them out |
| Corn | Sweetness and texture | Frozen fire-roasted corn |
| Crushed tomatoes | Thick, tomato-rich broth | Tomato sauce plus 1 tbsp tomato paste |
| Diced tomatoes with green chiles | Mild heat and tang | Plain diced tomatoes plus a diced jalapeño |
| Beef broth | Turns it into soup | Chicken broth, or water plus bouillon |
Homemade Taco Seasoning
The spice mix in the card adds up to about 2½ tablespoons, roughly the amount in one store packet. Making it yourself lets you control the salt, which matters here because the beans, tomatoes and broth already bring plenty. If you use a packet instead, skip the salt in the card until you taste the finished soup. For a smoky version, use smoked paprika or add ½ teaspoon chipotle powder.
Slow Cooker and Instant Pot Taco Soup
Slow cooker: brown the beef with the onion and pepper in a skillet first, then add everything to the slow cooker and cook on low for 6 hours or high for 3. Browning first gives better flavor and texture than adding raw ground beef.
Instant Pot: brown the beef on the sauté setting, add the remaining ingredients, and pressure cook. Whatever the method, ground beef should reach 160°F.
Taco Soup Calories, Protein and Sodium
Using USDA FoodData Central values, one 1½-cup bowl has about 300 calories, 24 g protein, 7 g fiber and 12 g fat before toppings. Sodium is the number to watch: about 1,130 mg per bowl, mostly from the canned beans, tomatoes and broth. Rinsing the beans, choosing low-sodium broth and no-salt-added tomatoes all bring it down.
| Topping | Amount | Calories |
|---|---|---|
| Shredded cheddar (FDC 173414) | 1 oz | 114 |
| Tortilla chips, crushed (FDC 167558) | 1 oz | 134 |
| Sour cream (FDC 171257) | 2 tbsp | 48 |
| Avocado (FDC 171706) | 1/4 fruit (34 g) | 57 |
A bowl with cheese and chips lands close to 550 calories, so add toppings to suit the meal. For a side, see our chips and queso nutrition guide.
Storing and Freezing Taco Soup
Cool the soup and refrigerate it in shallow containers within 2 hours. FoodSafety.gov gives soups and stews with meat 3 to 4 days in the fridge and 2 to 3 months in the freezer. Freeze it without toppings, thaw overnight in the fridge, and reheat until it reaches 165°F. For a weekly routine, see our meal prep guide.
Frequently Asked Questions
Is taco soup spicy?
Only mildly. The heat comes from the chili powder and the green chiles in the diced tomatoes. Add a diced jalapeño or a pinch of cayenne for more, or use plain diced tomatoes for children.
Can I make taco soup without beans?
Yes. Leave out both cans and add another cup of corn or a diced zucchini. The soup will be thinner and lower in fiber.
Should I drain and rinse the beans?
Yes. Rinsing removes the starchy canning liquid and some of the sodium, and the broth tastes cleaner.
What is the difference between taco soup and chili?
Taco soup is brothier, uses taco-style seasoning and usually includes corn. Chili is thicker, simmers longer and uses more chili powder.
How many calories are in a bowl of taco soup?
About 300 calories per 1½-cup serving of this recipe before toppings. Cheese, sour cream and chips can add 150 to 250 more.
Can I use ground turkey?
Yes. Cook ground turkey to 165°F and add a little extra cumin, since turkey is milder than beef.
Sources
- FoodSafety.gov: Safe minimum internal temperatures
- FoodSafety.gov: Cold food storage charts
- USDA FoodData Central (SR Legacy)
Featured photo: Unsplash
