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Low Sodium Taco Soup

Low sodium taco soup with homemade Tex-Mex seasoning and a hearty, no-salt-added broth simmered until flavorful. Ground beef, black beans, corn, and diced tomatoes create a thick spoonable soup topped with fresh lime and avocado.
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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
  

Lean ground beef or turkey
  • 1 lb Lean ground beef or turkey
Onion
  • 1 onion, diced
Garlic
  • 3 garlic, minced
No-salt-added black beans
  • 1 can (15 oz) no-salt-added black beans, drained
No-salt-added corn
  • 1 can (15 oz) no-salt-added corn, drained
No-salt-added diced tomatoes
  • 1 can (14 oz) no-salt-added diced tomatoes
No-salt-added diced tomatoes with green chiles
  • 1 can (10 oz) no-salt-added diced tomatoes with green chiles (regular or no-salt)
Low-sodium broth
  • 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
  • 1 lime
  • 1 cilantro
  • 1 light cheese (shredded)
  • 1 light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown the meat
  1. Heat a Dutch oven over medium-high heat and brown the lean ground beef or turkey until cooked through, then drain the fat.
  2. Add diced onion and sauté for 4 minutes until softened, scraping up any browned bits.
Build the Tex-Mex base
  1. Stir in minced garlic and cook for 1 minute until fragrant, keeping the heat at medium.
  2. Add the homemade low-sodium taco seasoning and cook for 1 minute, stirring so the spices toast.
Simmer the soup
  1. Add the no-salt-added black beans, no-salt-added corn, no-salt-added diced tomatoes, no-salt-added diced tomatoes with green chiles, and low-sodium chicken or beef broth, then bring the mixture to a boil.
  2. Reduce to a simmer and cook for 15-20 minutes until the soup thickens slightly and the flavors meld.
Season and serve
  1. Taste and add only a small pinch of salt if truly needed, then adjust heat to keep warm.
  2. Serve hot with avocado, fresh lime, cilantro, light shredded cheese, and light sour cream as toppings.

Notes

Pro tip: draining the fat keeps this low-sodium taco soup cleaner-tasting even with reduced sodium broth. Store leftovers in the fridge up to 4 days; freeze up to 3 months (freeze without avocado/lime/sour cream). For a dietary swap, use ground turkey (or all turkey) to reduce saturated fat while keeping the same seasoning.