Healthy Taco Soup
When I find an interesting recipe, I can’t help but tinker with it to try to make it healthier, simpler, and full of flavor. One recipe that I’ve had my eye on for some time is taco soup, a mixture of canned beans, canned tomatoes and spices, simmered together for an all day cooked taste. Of the recipes that I saw, the general ingredients were okay, beans and tomatoes are after all healthy, but the sodium levels seemed quite high with pre-made seasoning packets and salty ingredients. In addition, it appears the popular way to serve these was over corn chips like fritos. For my take on taco soup, I halved the meat, increased the vegetables, and added spices from the spice rack instead of the sodium and msg laden mixes. I used low salt versions of the tomatoes and stock, and I put everything in a 3 1/2 quart crockpot in the morning and it was ready and tasty by evening. I served this over brown rice, with just a few chips sprinkled on top for crunch. Served with a salad and fruit for dessert, it can be a nutritious meal.
Healthy Taco Soup
1/2 pound lean ground beef (or ground turkey)
olive oil for browning
1 onion, diced
1 bell pepper, diced
2 cloves garlic, minced
1 can kidney beans (drained and rinsed)
1 can black beans (drained and rinsed)
1 1/2 cups frozen corn
1 cup frozen cut green beans
1 can (16 oz.) diced tomatoes
1 can (4 oz.) mild diced chiles
1/2 cup prepared salsa
2 cups low sodium beef stock
homemade taco spice mix (see below)
In a skillet, brown the ground beef or turkey, onion, bell pepper and garlic in a small amount of oil. Drain the fat, and place the meat mixture in a crockpot. Add remaining ingredients and stir well. Cook on low 6-8 hours. Stir to combine the flavors. Serve over rice, garnished with green onions or a small amount of corn chips for crunch.
For taco spice mix, I used: 1 T medium-hot chili powder, 1 t onion powder, 1 t garlic powder, 1 t cumin, and 1 t chipotle chili powder.
posted at $5 Dinners and Tempt My Tummy Tuesday and Ultimate Recipe Swap, & Grocery Cart Challenge, Works for Me Wednesday, & Crockpot Wednesday
I like this version, and I like that you have your own recipe for taco spice mix. I always thought it could do without the ranch dressing and now I see a recipe that does it.
Hi Brenda, I looked at the label on a taco spice mix and that had over 2000 millgms of sodium. The ranch dressing would add more still. I found the soup full-flavored as it was, but if you really like tangy tastes (which the ranch would add), you might add 1 t red wine vinegar to the whole thing.
Thanks for visiting.
I would opt for made-from-scratch taco seasoning as well. It’ll be just as good without all the added sodium. Otherwise, th recipes looks great! Thanks!!
Hi Sharon, thanks for visiting.
That sounds really good. Since my husband has high blood pressure, this would be a great recipe for him. Thanks for sharing.
Hi Emily, if there are health issues, I would recommend using canned beans w/ no salt (like Eden) or homemade beans. You can make a big batch ahead and freeze portions. The spicy chili powder, onions, and garlic, are quite tasty without all of that sodium. Thanks for commenting.
yummy, this sounds good, healthy an easy. cant wait to try!
This version sounds so yummy. I think I’ll try your taco seasoning for tacos too!
Hi Courtney, Hi Erin, do let us know if you try this.
Thanks for visiting.
I like your version of this soup! I’ll surely give it a try!
Many blessings!
Hi Connie, thank you.
Taco soup sounds perfect for these fall days to come. I really appreciate your participation in Crock Pot Wednesday and hope to see you here each week. I am looking forward to trying your soup….thanks again.
Debbie, thanks for hosting. Hope you like the soup. I like the fact that it is healthier than the traditional version, but still full of great taste. Plus I love the tastes of chipotle and cumin!
I always love it when I can find a recipe that uses good-for-you ingredients. I’m trying to cook more healthfully for my husband and myself and this sounds like something I could try.
Darcy, I enjoy revamping recipes to make them healthier. Report back to us if you try this!
Even healthier is to use dry beans. Put them in a crock pot, cover them completely with water and cook them on low all day or night and then they will be soft and ready to use for the taco soup that evening.
And use fresh tomatoes, diced. Yummy!
Christine, indeed, much better to use the dried beans and fresh ingredients.
This is a great recipe, but I go even a little further and start with dry red beans and black beans. I also use fresh garlic and onion for the seasoning unless I have bought garlic and onion powder from a bulk spice retailer. Fresh onion and garlic have more flavor than the powders, and no preservatives.
Barb, starting with your own beans and all fresh ingredients should make for a fabulous soup!