Lightened Up Taco Soup: A Flavorful and Healthy Stovetop Delight
Discover the ultimate comfort food that’s both healthy and incredibly delicious with this Easy Lightened Up Taco Soup. Perfect for any season, this hearty soup brings together the robust flavors of ground beef, an array of fresh vegetables, and a vibrant homemade taco seasoning, all simmered to perfection on your stovetop. It’s a versatile recipe that allows for customization, whether you prefer chicken or a creamy ranch twist, making it a guaranteed family favorite that fits various dietary needs.
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This recipe was originally shared in 2019 and has since been updated with enhanced details and tips to provide the best possible experience.
One of the many joys of this lightened-up taco soup is the endless array of toppings you can add to elevate its flavor and texture. For those who adore a creamy, tangy kick, transforming this into a ranch taco soup is simple using my Homemade Ranch Seasoning. Ditch those store-bought ranch seasoning packets, which often contain hidden sugars and preservatives, and embrace the fresh, clean taste of a homemade blend. This not only lightens up the soup but also provides a more authentic and customizable flavor profile.
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The Secret to Amazing Flavor: Homemade Taco Seasoning
The heart of any truly delicious taco soup lies in its seasoning, and nothing beats the freshness and control of a homemade blend. I highly recommend using my Homemade Taco Seasoning Recipe. This carefully crafted mix typically features essential spices like aromatic smoked paprika, robust chili powder, earthy cumin, and a kick of cayenne pepper for those who enjoy a spicier profile. Beyond the incredible flavor, opting for homemade seasoning offers significant advantages over store-bought alternatives.
Commercial taco seasoning packets often contain unwanted additives such as excessive sugar, anti-caking agents, and preservatives. By making your own, you have complete control over the ingredients, ensuring a cleaner, healthier, and more potent spice blend. It’s also a more economical choice, allowing you to create larger batches for future recipes, saving both money and trips to the store. The difference in taste and quality is truly remarkable and will elevate your lightened-up taco soup to new heights.
Choosing Your Protein: What Type of Meat to Use in Taco Soup
This lightened-up taco soup is incredibly versatile when it comes to your choice of protein. While ground beef is a classic and flavorful option, you have several excellent alternatives that can tailor the soup to your dietary preferences or what you have on hand. Lean ground beef, ground turkey, or ground chicken all work exceptionally well, each contributing a slightly different flavor and texture profile to the final dish.
For a lighter option, ground turkey or chicken is ideal, providing a subtle flavor that allows the taco seasoning to truly shine. If you’re looking for an even leaner approach or prefer shredded meat, skinless chicken breasts or thighs can be cooked and shredded directly into the soup. This can be done by poaching them in the broth before adding other ingredients, or by utilizing pre-cooked rotisserie chicken for a quick and convenient shortcut. When selecting ground meat, consider organic, grass-fed options for enhanced flavor and nutritional benefits, as mentioned in the recipe card.
Can You Add Beans to Lightened Up Taco Soup?
Absolutely! While this recipe is crafted to be lightened-up and often enjoyed by those following low-carb diets, adding beans is a perfectly acceptable and delicious customization if it aligns with your dietary goals. Black beans, kidney beans, or pinto beans are all fantastic choices that will add a creamy texture, an extra boost of fiber, and a more traditional chili-like depth to your taco soup. Simply drain and rinse your preferred canned beans before stirring them into the soup during the simmering stage to ensure they heat through properly.
If you’re aiming to keep the carbohydrate count lower but still crave a heartier texture, consider adding ingredients like diced zucchini or cauliflower florets. These vegetables can mimic some of the textural qualities of beans without significantly increasing the carb count, maintaining the “lightened-up” aspect while adding more bulk and nutrients to your meal.
Preparing Your Lightened Up Taco Soup: A Simple Stovetop Method
Crafting this lightened-up taco soup on the stovetop is surprisingly straightforward, making it an ideal choice for busy weeknights or a cozy weekend meal. The beauty of a one-pot meal cannot be overstated, and using a high-quality Dutch oven truly streamlines the process, allowing you to brown your meat and simmer your soup all in the same vessel, minimizing cleanup. For detailed measurements and step-by-step instructions, please refer to the comprehensive recipe card at the bottom of this post.
The process begins by heating a touch of olive oil in your Dutch oven over medium-high heat. Add your chopped onions and green peppers, sautéing them until they become fragrant and translucent, building a foundational layer of flavor. Next, introduce your chosen ground meat along with the homemade taco seasoning. Use a meat chopper to efficiently break down the meat as it browns. Once the meat is no longer pink, drain any excess fat to keep the soup light.
Finally, incorporate the garlic, tomato sauce, Rotel (diced chilis and tomatoes), and rich beef broth. Bring the mixture to a gentle simmer, then reduce the heat to low, cover the pot, and allow the flavors to meld for 10-15 minutes. This simmering period is crucial for the spices to fully infuse the broth. For an optional touch of creaminess, stir in heavy whipping cream just before serving, ensuring the heat is low to prevent separation. Taste and adjust seasonings as needed, then ladle into bowls and prepare for a delightful culinary experience.
Nutritional Breakdown: Calories and Carbs in This Lightened Up Soup
One of the key advantages of this Lightened Up Taco Soup is its impressive nutritional profile, making it an excellent choice for those mindful of their calorie and carbohydrate intake. Each serving of this satisfying soup boasts approximately 278 calories and a mere 6 net carbs. This makes it particularly suitable for individuals following a ketogenic or low-carb diet, allowing you to enjoy a flavorful and filling meal without derailing your dietary progress.
The “lightened up” aspect comes from careful ingredient choices, such as lean protein, fresh non-starchy vegetables, and homemade seasoning free from added sugars. Opting for a broth base further reduces calorie density compared to cream-heavy soups. Remember that exact nutritional values can vary slightly based on the specific brands of ingredients used and any optional additions, but this recipe provides a solid foundation for a healthy and delicious meal.
Elevate Your Bowl: Creative Taco Soup Topping Ideas
The true magic of taco soup lies in the personalization of toppings! Each addition brings a new layer of flavor, texture, and visual appeal to your bowl. Here are some fantastic ideas to get you started:
- Shredded Cheese: A classic choice, melting beautifully into the warm soup for a gooey, savory finish. Cheddar, Monterey Jack, or a Mexican blend work wonderfully.
- Sliced Avocado: Adds a creamy, refreshing contrast and healthy fats. Its vibrant green color also makes for a beautiful presentation.
- Jalapenos: Freshly sliced or pickled jalapenos provide a spicy kick and a pleasant crunch for those who love heat.
- Sour Cream or Plain Greek Yogurt: A dollop of either adds a cooling, tangy creaminess that balances the rich flavors of the soup. Greek yogurt is a lighter, protein-packed alternative.
- Salsa: Your favorite salsa can add a fresh, zesty, and chunky element, enhancing the overall taco experience.
- Guacamole: A spoonful of fresh guacamole is a luxurious topping that provides both creaminess and a burst of flavor.
- Crumbled Bacon: Salty, crispy bacon bits offer a smoky, savory crunch that complements the beef and spices perfectly.
- Crunchy Parmesan Cheese Whisps: For a low-carb, crispy texture similar to tortilla strips, these savory cheese crisps are an excellent choice.
- Fresh Cilantro: A sprinkle of chopped fresh cilantro brightens the flavors with its distinctive herbaceous note.
Slow Cooker (Crock Pot) Adaptation for Taco Soup
While this recipe excels as a stovetop dish, it can easily be adapted for a slow cooker or Crock Pot, offering a convenient way to prepare a warm, comforting meal with minimal effort. The slow cooker method is perfect for developing deep flavors throughout the day while you’re away.
To convert this Lightened Up Taco Soup to a slow cooker recipe, start by browning your ground beef (or other chosen meat) along with the onions and green peppers in a skillet on the stovetop. This crucial step develops flavor and ensures the vegetables are properly softened. Once the meat is browned and any excess fat is drained, transfer it to your slow cooker. Add the homemade taco seasoning, beef broth, diced tomatoes and chilis, and tomato sauce. Stir everything together well.
Cover and cook on low for 6-8 hours or on high for 3-4 hours. During the last 30 minutes of cooking, if you choose to add heavy whipping cream for extra richness, stir it in gently. This ensures the cream incorporates smoothly without separating. For a similar dish tailored for the slow cooker, this Slow Cooker Taco Chili offers a great foundation, and you can easily omit the beans for a lower carb version.
Meal Prep Made Easy: Freezer and Storage Tips
This Lightened Up Taco Soup is an excellent candidate for meal prepping and freezing, ensuring you have a delicious and healthy meal ready whenever hunger strikes. Properly stored, it can significantly simplify your weekly meal planning.
When freezing, keep in mind that dairy products like heavy cream can sometimes separate or become grainy after thawing. If you plan to freeze large batches, consider omitting the heavy cream during the initial cooking process and stirring it in freshly when you reheat the soup. This will help maintain its creamy texture. Allow the soup to cool completely before transferring it to airtight, freezer-safe containers or heavy-duty freezer bags. For individual portions, Freezer Soup Molds are incredibly convenient. The soup will last for 4-6 months in the freezer. To reheat, thaw overnight in the refrigerator, then gently warm on the stovetop or in the microwave.
How Long Will the Soup Last in the Fridge?
For immediate consumption, this taco soup stores wonderfully in the refrigerator. Once cooled, transfer any leftovers to an airtight container. It will maintain its freshness and delicious flavor for 3-4 days when properly stored. This makes it a fantastic option for packed lunches or quick dinners throughout the week.
More Hearty and Healthy Soup Recipes
If you’re a fan of comforting and flavorful soups, be sure to explore these other fantastic recipes:
Homestyle Chicken Noodle SoupPanera Autumn Squash Soup
Chicken Lasagna Soup
Crockpot Slow Cooker Broccoli Cheese SoupSweet Potato Soup
Ham and Vegetable SoupLeftover Turkey Wild Rice Soup
Buffalo Chicken Soup
Pork Belly Ramen
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Lightened Up Taco Soup
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Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onions
- ½ cup chopped green peppers
- 1 pound ground beef I use organic, grass fed
- 3 cups beef broth
- 1 14.5oz can diced chilis and tomatoes (Rotel)
- 4 oz tomato sauce
- ½ cup heavy whipping cream optional for flavor
Homemade Taco Seasoning
- 1 tablespoon chili powder
- 1 teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- salt and pepper to taste
- 1 teaspoon red pepper flakes optional for spicy
Instructions
- To make this a convenient one-pot meal, I recommend using a Dutch Oven. Heat your Dutch oven over medium-high heat, then add the olive oil, chopped onions, and green peppers.
- Sauté for 2-3 minutes, or until the onions are translucent and fragrant.
- Add the ground beef and homemade taco seasoning to the pot. Use a meat chopper to break down the ground beef as it cooks.
- Cook for 3-4 minutes, or until the ground beef is thoroughly browned and no longer pink. If necessary, drain any excess fat to keep the soup light.
- Pour in the beef broth, diced tomatoes and chilis (Rotel), and tomato sauce into the pot. Stir all the ingredients together to combine.
- Reduce the heat to low. Cover the pot with a lid and let the soup simmer for an additional 10-15 minutes, allowing the flavors to meld beautifully.
- If using, open the pot and gently pour in the heavy cream. Stir well to incorporate. This is the ideal time to taste the soup and adjust seasonings with salt and pepper as needed.
- Serve your delicious Lightened Up Taco Soup hot with your favorite toppings.
Serving Suggestions and Topping Ideas
- Garnish your taco soup with delicious toppings such as fresh avocado slices, a dollop of sour cream or Greek yogurt, spicy jalapenos, shredded cheese, crispy crumbled bacon, or crunchy Parmesan cheese crisps for added texture and flavor.
Notes
- If you choose to add heavy cream to this recipe, always ensure the heat on the pot is set to a low setting before incorporating it. Add the cream slowly when the heat is low to prevent it from separating within the soup. Additionally, thoroughly draining fat from the ground beef helps prevent fat separation.
- This soup is designed with a flavorful broth base, and I typically find it doesn’t require thickening. However, if you prefer a thicker consistency, you can achieve this by adding cream cheese or using ¼ teaspoon of xanthan gum. To use xanthan gum, mix it thoroughly in a small bowl with 2 tablespoons of the hot soup broth until no lumps remain, then stir this mixture back into the pot and continue stirring until the soup reaches your desired thickness.
- This recipe is adaptable to different proteins. You can easily substitute ground chicken or ground turkey for the beef. For chicken, you can use pre-cooked shredded rotisserie chicken for convenience, or cook skinless chicken breasts in an Instant Pot or Slow Cooker, then shred and add to the soup.