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Low Sodium Taco Soup

Low sodium taco soup made with a homemade Tex-Mex seasoning and lean ground beef, simmered until the broth is deeply flavored and hearty. Loaded with no-salt-added black beans, corn, and tomatoes, then topped with fresh 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: 320
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 1 lb lean ground beef or turkey
  • 1 onion
  • 3 garlic
  • 15 oz no-salt-added black beans drained
  • 15 oz no-salt-added corn drained
  • 14 oz no-salt-added diced tomatoes
  • 10 oz diced tomatoes with green chiles (regular or no-salt)
  • 4 cup low-sodium chicken or beef broth
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
  • 1 lime for wedges
  • 0.25 cilantro fresh
  • 0.25 cup shredded cheese small amount
  • 0.25 cup light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown and build the base
  1. Brown the lean ground beef or turkey in a large pot over medium-high heat until fully cooked, then drain the fat.
  2. Sauté the onion for 4 minutes, then add the garlic and cook for 1 minute.
  3. Stir in the homemade taco seasoning and cook for 1 minute, until fragrant.
Simmer the soup
  1. Add the no-salt-added black beans, no-salt-added corn, no-salt-added diced tomatoes, diced tomatoes with green chiles, and low-sodium chicken or beef broth to the pot and bring to a boil.
  2. Reduce to a simmer and cook for 15-20 minutes, stirring occasionally, until the flavors meld.
  3. Taste and add only a small pinch of salt if truly needed.
Serve
  1. Ladle the taco soup into bowls and top with avocado, fresh lime, cilantro, a small amount of shredded cheese, and a drizzle of light sour cream.

Notes

Pro tip: keep the seasoning measured and taste after simmering—because the soup uses no-salt-added beans and tomatoes, you’ll usually only need a tiny pinch of salt if any. Store leftovers in the refrigerator up to 4 days. Freezing is yes; cool completely, freeze in airtight portions up to 3 months, and thaw in the fridge before reheating. For a lower-calorie option, choose part-skim or light cheese and use a lighter drizzle of sour cream.