If you are on the lookout for a comforting, nutritious, and hearty meal, the High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe will quickly become your new best friend. This vibrant soup is packed with rich flavors, satisfying textures, and a protein punch that will keep you fueled and happy. It brings together the warmth of classic taco ingredients in a cozy bowl, making it an ideal dinner that feels indulgent but is genuinely wholesome and nourishing. Easy to prepare and wonderfully versatile, it’s one of those recipes you’ll want to make again and again.
Ingredients You’ll Need
The magic of this soup lies in its simple yet essential ingredients. Each one brings a unique layer of flavor, texture, or color, turning a basic soup into a fiesta in your bowl.
- Olive oil (1 teaspoon): Used for browning the beef and sautéing aromatics, it adds a subtle richness.
- Ground beef (1 lb): Provides hearty protein and the umami base for this taco-inspired soup.
- Onion, chopped (1 cup): Delivers sweetness and depth when cooked down with the beef.
- Garlic, minced (½ tablespoon): Adds a bright, savory kick that wakes up the whole dish.
- Diced tomatoes with green chiles (14 oz can): Introduces a zesty tang and a touch of spice to complement the beef.
- Beef broth (1 quart, low or no salt): Creates a rich, flavorful liquid that carries all the ingredients.
- Paprika (1 teaspoon): Brings subtle smokiness and color.
- Black pepper (½ teaspoon): Adds a gentle heat and enhances all the flavors.
- Chili powder (1 teaspoon): Gives the soup its signature taco-inspired warmth.
- Cumin (½ teaspoon): Infuses a nutty, earthy note characteristic of southwestern dishes.
- Black beans (1 can, drained & rinsed): Boost protein and add creamy texture.
- Pinto beans (1 can, drained & rinsed): Complement the black beans with a softer bite and balanced flavor.
- Frozen corn (1 cup, thawed): A pop of sweetness and bright color to finish.
How to Make High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe
Step 1: Brown the Meat and Aromatics
Start by heating your teaspoon of olive oil in a large soup pot over medium heat. Add the ground beef, chopped onions, and minced garlic, cooking them together until the beef is nicely browned and the onions become translucent—this usually takes about 10 to 12 minutes. This step builds the flavor foundation for your soup, as browning develops rich, savory notes that carry through the entire dish.
Step 2: Add the Flavorful Liquids and Spices
Once your meat mixture is perfectly cooked, stir in the diced tomatoes with green chiles, beef broth, paprika, black pepper, chili powder, and cumin. These ingredients transform the base into a robustly spiced broth. Make sure everything is blended well so the spices are evenly distributed, giving you that authentic taco soup flavor.
Step 3: Incorporate the Beans and Corn
Next, add both the drained and rinsed black beans and pinto beans along with the thawed frozen corn. These components not only add texture but bulk up the protein content dramatically. Stir everything together so the beans and corn are mixed in lovingly with the broth and spiced beef.
Step 4: Simmer to Meld Flavors
Bring the soup to a rolling boil, then reduce the heat to a gentle simmer. Let it cook uncovered for 30 minutes to an hour. This slow simmering allows the flavors to marry beautifully and the broth to slightly thicken, making each spoonful deeply satisfying.
Step 5: Crockpot Version
If you prefer a hands-off method, brown the ground beef, onions, and garlic separately as described earlier. Then transfer everything along with the diced tomatoes, broth, spices, beans, and corn into your crockpot. Stir to combine, then cook on low for 6 to 8 hours or on high for 3 to 4 hours. The slow cooking tenderizes the beef perfectly and intensifies the spice blend.
Step 6: Instant Pot Version
For a quicker alternative, set your Instant Pot to sauté mode for 12 minutes to brown the beef, onions, and garlic. Make sure to scrape up any browned bits from the bottom of the pot — these add extra flavor. Add all remaining ingredients, give everything a good stir, seal the lid and cook on manual pressure for 6 minutes. Once done, perform a quick release, stir, and your delicious soup is ready to serve.
How to Serve High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe
Garnishes
To elevate this hearty soup, top with a dollop of sour cream or Greek yogurt, a sprinkle of shredded cheese, and some fresh chopped cilantro or green onions. A squeeze of lime juice adds a bright zing that perfectly balances the rich and spicy notes. Don’t forget some crushed tortilla chips or avocado slices for added texture and creaminess.
Side Dishes
This soup shines on its own but pairs wonderfully with a crisp green salad for freshness or warm cornbread that soaks up every last drop. For a lighter side, try a simple avocado and tomato salad with a lime vinaigrette to echo the soup’s bright southwestern flavors.
Creative Ways to Present
If you’re serving this soup at a casual gathering, try presenting it in bread bowls for a fun, edible container that adds to the comfort factor. You could also offer an array of toppings buffet-style so everyone can customize their bowl — it’s a surefire way to impress guests with the High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe.
Make Ahead and Storage
Storing Leftovers
This soup stores beautifully in an airtight container in the refrigerator for up to four days. Allow it to cool completely before sealing and refrigerating to maintain freshness and flavor. Leftovers are a wonderful option for a ready-to-go nutritious meal during a busy week.
Freezing
You can freeze the soup for longer storage. Portion it into freezer-safe containers or bags, leaving some room at the top for expansion. It will keep for up to three months. Thaw in the refrigerator overnight before reheating for best texture and taste.
Reheating
Reheat your soup gently on the stove over medium heat, stirring occasionally until warmed through. Alternatively, microwave individual portions for about 2 to 3 minutes, stirring halfway to ensure even heating. If the soup seems thick after refrigeration, add a splash of broth or water to bring it back to your preferred consistency.
FAQs
Can I make this soup vegetarian?
Absolutely! To make a vegetarian version, simply omit the ground beef and swap the beef broth for vegetable broth. You can also add extra beans or some sautéed mushrooms for additional protein and texture without sacrificing the hearty feel.
Is this soup spicy?
The spice level is moderate, thanks to the mild heat from chili powder and diced tomatoes with green chiles. If you prefer it milder, reduce the chili powder or omit the chiles. For a kick, add some hot sauce or diced jalapeños when serving.
What is the best way to serve this soup for meal prep?
Divide the soup into individual containers once cooled, then refrigerate or freeze. It reheats quickly and retains its flavor, making it perfect for grab-and-go lunches or dinners throughout the week.
Can I use ground turkey instead of ground beef?
Yes, ground turkey is a leaner alternative that works beautifully in this recipe. Just be sure to brown it thoroughly to develop flavor, as it is milder than beef.
How can I make this soup thicker?
To thicken the soup, simmer it uncovered for a longer time to allow excess liquid to evaporate. Alternatively, mash some of the beans against the side of the pot and stir them back in, which naturally thickens the broth.
Final Thoughts
If you want a meal that feels like a warm hug, packed with protein and bursting with flavor, the High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe is exactly what you need in your kitchen. This recipe is an easy, adaptable, and utterly delicious way to bring everyone to the table, time after time. I can’t wait for you to try it and make it your own staple dinner!
Print
High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe
- Prep Time: 10 minutes
- Cook Time: 40 minutes (stovetop), 3-4 hours (crockpot high), 6 minutes (Instant Pot pressure cook)
- Total Time: 50 minutes (stovetop), up to 8 hours (crockpot), about 30 minutes (Instant Pot including prep and pressure release)
- Yield: 4 to 4.5 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican
- Diet: Low Salt
Description
This High Protein Taco Soup is a hearty and wholesome dinner option packed with ground beef, beans, and flavorful spices. Perfect for a comforting bowl on chilly evenings, this recipe offers three cooking methods—stovetop, crockpot, and Instant Pot—to suit your convenience and time.
Ingredients
Main Ingredients
- 1 teaspoon olive oil
- 1 lb ground beef
- 1 cup onion, chopped (1 medium onion)
- ½ tablespoon garlic, minced (about 4 cloves)
- 1 (14 oz) can diced tomatoes with green chiles
- 1 quart beef broth (low or no salt)
- 1 teaspoon paprika
- ½ teaspoon black pepper
- 1 teaspoon chili powder
- ½ teaspoon cumin
- 1 can black beans, drained & rinsed
- 1 can pinto beans, drained & rinsed
- 1 cup frozen corn, thawed
Instructions
- Brown the Meat and Aromatics: In a soup pot, heat the olive oil over medium heat. Add ground beef, chopped onions, and minced garlic. Cook, stirring occasionally, for 10 to 12 minutes until the beef is browned and the onions are soft.
- Add Remaining Ingredients: Stir in the diced tomatoes with green chiles, beef broth, paprika, black pepper, chili powder, cumin, black beans, pinto beans, and thawed corn.
- Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30 minutes to 1 hour to allow the flavors to meld together.
- Serve and Enjoy: Once cooked, ladle the soup into bowls and serve hot. Optional toppings like shredded cheese, sour cream, or fresh cilantro can enhance the flavor.
- Crockpot Version: Brown the beef, onions, and garlic in a skillet for 10 to 12 minutes as described. Transfer to a crockpot, add diced tomatoes, beef broth, spices, beans, and corn. Stir gently. Cover and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
- Instant Pot Sauté: Set the Instant Pot to sauté mode for about 12 minutes. Brown the ground beef, onions, and garlic, scraping browned bits from the bottom to prevent burning.
- Instant Pot Pressure Cook: Add the remaining ingredients to the Instant Pot. Stir well to combine. Secure the lid and set it to Manual Pressure cooking for 6 minutes. Once the cooking cycle completes, perform a quick pressure release, stir the soup, and serve.
Notes
- Use low-sodium beef broth for better control of salt content.
- Feel free to add additional vegetables like bell peppers or jalapeños for extra flavor and nutrition.
- This soup freezes well for up to 2 months; thaw completely before reheating.
- Adjust spices according to your heat preference, especially the chili powder and cumin.
- For a vegetarian version, substitute ground beef with plant-based protein and use vegetable broth.
