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Low Sodium Taco Soup

Low sodium taco soup with a homemade Tex-Mex seasoning and a hearty ground beef broth. Simmered with no-salt-added beans, corn, and tomatoes for a thick, spoonable bowl topped with avocado and lime.
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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: 340
Ingredients Equipment Method Notes

Ingredients
  

Taco soup base
  • 1 lb lean ground beef or turkey
  • 1 onion, diced
  • 3 cloves 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
  • 1 lime
  • 1 cilantro
  • 1 shredded cheese small amount
  • 1 light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Brown the 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 for 1 minute.
  3. Add the homemade taco seasoning and cook for 1 minute to toast the spices.
  4. Add all no-salt-added canned ingredients and the low-sodium broth to the pot and bring the mixture to a boil.
Simmer and finish
  1. Simmer the soup for 15-20 minutes until slightly thickened and the flavors blend.
  2. Taste and add only a small pinch of salt if truly needed.
  3. Serve hot with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

For the best texture, simmer uncovered until the soup thickens slightly, then taste before adding any salt since the beans and tomatoes are no-salt-added. Store leftovers in the refrigerator up to 4 days; freeze the soup (without toppings) up to 3 months and reheat until hot. For a dietary swap, use ground turkey instead of beef to keep it lower in fat while maintaining the same Tex-Mex seasoning profile.