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Low Sodium Taco Soup

Low sodium taco soup with a homemade Tex-Mex seasoning blend, simmered until thick and flavorful without adding salt. Ground beef, no-salt beans, corn, and tomatoes come together in a broth you can tailor to your sodium needs.
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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, 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) no-salt-added 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
  • 1 cilantro
  • 1 small amount of shredded cheese Reduced-fat works well.
  • 1 light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown the meat
  1. Heat a large pot over medium-high heat and brown the lean ground beef or turkey, then drain fat.
  2. Add the diced onion and sauté for 4 minutes, stirring until softened.
  3. Add the minced garlic and cook for 1 minute, just until fragrant.
Season and simmer
  1. Stir in the homemade taco seasoning and cook for 1 minute to bloom the spices.
  2. Add all no-salt-added canned ingredients and the low-sodium chicken or beef broth, then bring the mixture to a boil.
  3. Reduce to a simmer and cook for 15-20 minutes, until flavors meld and the soup thickens slightly.
  4. Taste and add only a small pinch of salt if truly needed.
Serve
  1. Ladle the soup into bowls and top with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

Pro tip: drain fat thoroughly after browning so the broth stays lighter even with a hearty meat base. Refrigerate leftovers in a sealed container for up to 4 days; freeze up to 3 months (add avocado/cheese/sour cream after reheating for best texture). For a lower-sodium swap, use no-salt-added diced tomatoes with green chiles and keep the optional salt pinch off unless you truly need it for taste.