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Low Sodium Taco Soup

Low sodium taco soup with a homemade Tex-Mex seasoning and a hearty, spoonable broth. Lean ground beef simmered with no-salt-added beans, corn, and tomatoes for a comforting bowl you can season gently to taste.
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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: 360
Ingredients Equipment Method Notes

Ingredients
  

Main soup
  • 1 lb lean ground beef Use turkey if preferred; drain fat after browning.
  • 1 onion Dice for quick sauté.
  • 3 garlic Minced.
  • 15 oz no-salt-added black beans Drain well.
  • 15 oz no-salt-added corn Drain well.
  • 14 oz no-salt-added diced tomatoes Use undrained if labeled; otherwise drain excess liquid.
  • 10 oz no-salt-added diced tomatoes with green chiles Regular or no-salt.
  • 4 cup low-sodium chicken or beef broth Choose one for the base.
For 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 Diced or sliced.
  • 1 lime Wedges for squeezing.
  • 1 cilantro Chopped.
  • 1 shredded cheese Small amount; use reduced-fat if desired.
  • 1 light sour cream Optional.

Equipment

  • 1 Dutch oven

Method
 

Cook the soup base
  1. Brown the lean 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 1 minute.
  3. Stir in the homemade low-sodium taco seasoning and cook for 1 minute to bloom the spices.
  4. Add all no-salt-added canned ingredients and the low-sodium chicken or beef broth, then bring the mixture to a boil.
  5. Reduce to a simmer and cook for 15-20 minutes, stirring occasionally until the flavors meld.
  6. Taste the soup and add only a small pinch of salt if truly needed, then turn off the heat.
Serve
  1. Ladle the taco soup into bowls and top with avocado, fresh lime, cilantro, and a small amount of shredded cheese.
  2. Finish with light sour cream if using, then serve hot.

Notes

Pro tip: to keep it low-sodium, rely on the homemade seasoning and only add salt at the end if your canned products taste flat. Refrigerate leftovers in an airtight container for up to 4 days; freeze the soup base (without avocado and sour cream) for up to 3 months. For a lower-fat swap, use extra-lean ground beef or turkey and stir in a little extra broth if you prefer a thinner texture.