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Low Sodium Taco Soup

Low sodium taco soup made with a homemade Tex-Mex taco seasoning, simmered until the broth tastes well-seasoned without added salt. Ground beef and no-salt-added beans, corn, and tomatoes create a hearty, spoonable soup for easy weeknight dinners.
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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: 310
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 1 lb lean ground beef or turkey Use lean for a lower-fat soup; drain fat after browning.
  • 1 onion Dice for even sautéing.
  • 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) diced tomatoes with green chiles (regular or no-salt)
  • 4 cup low-sodium chicken or beef broth
Homemade low-sodium taco seasoning
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 0.5 tsp smoked paprika
  • 0.25 tsp oregano
Toppings
  • 1 avocado Sliced.
  • 1 lime Cut into wedges.
  • 1 cilantro Fresh, chopped.
  • 1 shredded cheese Use a small amount of reduced-fat, shredded cheese.
  • 1 light sour cream Optional, for serving.

Equipment

  • 1 Dutch oven

Method
 

Brown and sauté aromatics
  1. Brown the ground beef in a large pot over medium-high heat, then drain the fat.
  2. Sauté the onion for 4 minutes, then add the garlic and cook for 1 minute.
Build the seasoning and base
  1. Add the homemade taco seasoning and cook for 1 minute to bloom the spices.
  2. Add all no-salt-added canned ingredients and the low-sodium broth, then bring the mixture to a boil.
Simmer and season to taste
  1. Reduce to a simmer and cook for 15-20 minutes until slightly thickened.
  2. Taste and add only a small pinch of salt if truly needed.
Serve
  1. Serve hot with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

Pro tip: Drain excess fat after browning to keep the soup lower in calories and maintain a clean broth flavor. Store leftovers in the refrigerator for up to 4 days; freeze for up to 3 months (leave off toppings until reheating). For a lower-sodium swap, use no-salt-added broth whenever possible and rely on the homemade seasoning instead of extra salt.