If you are searching for a comforting, nourishing, and downright delicious meal, you’ve got to try this High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe. It’s the kind of dish that wraps you up in warmth and flavor with every spoonful, loaded with hearty ground beef, beans, vibrant spices, and a perfect hint of corn sweetness. Whether you’re meal prepping, feeding a family, or just want a satisfying dinner with a protein punch, this soup hits all the right notes. Cozy, easy to make, and full of texture, it’s the soup that proves wholesome can be downright scrumptious.
Ingredients You’ll Need
For a recipe this hearty and satisfying, the ingredient list is delightfully straightforward. Each component plays a vital role in building layers of flavor, from the savory ground beef to the colorful mix of beans and spice. Together, they create a rich, hearty soup that’s as tasty as it is nutritious.
- Olive oil (1 teaspoon): Helps brown the beef for that lovely, deep flavor base.
- Ground beef (1 lb): The high-protein star that adds richness and substance.
- Onion, chopped (1 cup): Brings sweetness and texture to balance the bold spices.
- Garlic, minced (½ tablespoon): Packs a fragrant punch that elevates the whole dish.
- Diced tomatoes with green chiles (14 oz can): Adds acidity and a gentle heat that brightens the soup.
- Beef broth (1 quart): The savory liquid that melds all flavors into one comforting bowl.
- Paprika (1 teaspoon): Infuses a smoky undertone foundational to taco flavors.
- Black pepper (½ teaspoon): Adds subtle heat and enhances the spices.
- Chili powder (1 teaspoon): The key spice that brings authentic taco taste.
- Cumin (½ teaspoon): Adds earthy warmth, essential to this soup’s signature profile.
- Black beans (1 can, drained and rinsed): Boosts protein and lends a creamy texture inside the soup.
- Pinto beans (1 can, drained and rinsed): Compliments the black beans with a buttery bite.
- Frozen corn, thawed (1 cup): Adds a pop of sweetness and color, balancing the savory elements.
How to Make High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe
Step 1: Brown the Beef and Aromatics
Start by heating your olive oil in a large soup pot over medium heat. Add the ground beef, chopped onions, and minced garlic, cooking for about 10 to 12 minutes or until the beef is browned thoroughly and the onions are soft and fragrant. This step builds the foundation for the deep, robust flavor essential to your soup’s success.
Step 2: Combine the Core Ingredients
Once your beef mixture is ready, stir in the diced tomatoes with green chiles, beef broth, paprika, black pepper, chili powder, and cumin. These spices create that classic taco flavor that gives the soup its character. Then add the rinsed black beans, pinto beans, and thawed corn. Stir everything together carefully to evenly distribute the ingredients.
Step 3: Simmer to Perfection
Bring the soup to a boil, then reduce the heat and let it simmer gently for 30 minutes to an hour. This slow bubbling allows all the flavors to marry delightfully, making each bite taste like you’ve spent hours crafting it, though all you’ve done is follow simple steps. It’s the magic of time doing its work.
Step 4: Optional Cooking Techniques
For convenience, this recipe adapts fantastically to slow cooker or Instant Pot methods. Simply brown the beef, onion, and garlic first as above, then transfer everything to your chosen appliance. Cook on low for 6–8 hours or high for 3–4 hours in a crockpot, or use the sauté and manual pressure settings on an Instant Pot for a speedy dinner solution. Both methods lock in the same wonderful flavors.
How to Serve High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe
Garnishes
A bowl of this hearty soup begs for toppings that add texture and freshness. Think shredded cheese melting over the steaming surface, a dollop of sour cream for creaminess, chopped fresh cilantro for brightness, or even crunchy tortilla strips for a satisfying bite. Each garnish lifts the soup, making every spoonful even more mouthwatering.
Side Dishes
Serve your taco soup with warm cornbread or crispy tortilla chips on the side to soak up the rich broth. A simple green salad with a zesty lime vinaigrette balances the hearty stew with crisp and fresh notes, rounding out your meal perfectly.
Creative Ways to Present
For a fun twist, serve the soup inside hollowed-out bread bowls or small, individual-sized cast-iron skillets for a rustic touch. You can also accompany it with a spread of Mexican-inspired toppings station for guests to customize their bowls exactly how they like—an interactive and delicious dinner experience.
Make Ahead and Storage
Storing Leftovers
This High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe is excellent for leftovers. Store any uneaten soup in airtight containers in the refrigerator for up to 4 days. The flavors develop even further overnight, making reheated servings taste incredible.
Freezing
The soup freezes beautifully. Portion it into freezer-safe containers or heavy-duty freezer bags and keep it for up to 3 months. This makes a perfect make-ahead meal for busy weeknights or for whenever you crave comfort food without the fuss.
Reheating
Reheat gently on the stove over medium heat until warmed through, stirring occasionally. If reheating from frozen, allow the soup to thaw in the fridge overnight first for best results. Microwave reheating is also convenient; just be sure to stir well to avoid hot spots.
FAQs
Can I use ground turkey instead of ground beef?
Absolutely! Ground turkey works wonderfully if you want a leaner option. Just brown it the same way you would the beef, and the soup will still be packed with protein and flavor.
Is this soup spicy?
The heat is mild but flavorful thanks to the green chiles and chili powder. If you love spice, feel free to add a pinch of cayenne or some chopped jalapeños to kick it up a notch.
Can I make this soup vegan or vegetarian?
You can easily swap out the ground beef for plant-based meat substitutes or extra beans and vegetables. Use vegetable broth instead of beef broth, and you’ll have a satisfying meat-free version.
What kinds of beans can I use?
Black and pinto beans are classic choices for this soup, but you can also experiment with kidney beans or cannellini beans to vary texture and flavor.
How long does the soup last in the fridge?
When properly stored in an airtight container, your High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe will keep fresh for about 4 days in the refrigerator.
Final Thoughts
This High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe is truly one of those dishes you’ll find yourself coming back to again and again. It’s comforting, bursting with flavor, packed with protein, and made with simple, wholesome ingredients that are easy to keep on hand. Whether you’re cooking for your family, meal prepping for the week, or craving a warm hug in a bowl, this recipe delivers on all fronts. Give it a try soon—you’ll be so glad you did!
Print
High Protein Taco Soup Recipe: A Wholesome Dinner in a Bowl Recipe
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4.4 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican
- Diet: Low Fat
Description
This High Protein Taco Soup is a wholesome, comforting dinner packed with flavorful ground beef, beans, and spices. Perfect for a hearty meal, it combines a rich blend of ingredients simmered to perfection, delivering a protein-rich, satisfying bowl with Mexican-inspired flavors.
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 beef and aromatics: In a soup pot, heat olive oil over medium heat. Add ground beef, chopped onions, and minced garlic. Cook for 10–12 minutes, stirring occasionally until the beef is browned and cooked through, and the onions are translucent.
- Add remaining ingredients: Stir in diced tomatoes with green chiles, beef broth, paprika, black pepper, chili powder, cumin, black beans, pinto beans, and thawed corn into the pot.
- Simmer the soup: Stir the mixture well and bring to a boil over medium-high heat. Once boiling, reduce the heat to low and let it simmer uncovered for 30 minutes to 1 hour to allow the flavors to meld together.
- Prepare alternative slow cooker version: Brown the beef, onions, and garlic in a pan as described. Transfer everything to the crockpot along with diced tomatoes, broth, spices, beans, and corn. Stir to combine, cover, and cook on low for 6–8 hours or on high for 3–4 hours.
- Prepare Instant Pot version: Set Instant Pot to sauté mode for 12 minutes. Brown the beef, onions, and garlic in the pot, scraping up browned bits off the bottom. Add all remaining ingredients and stir well. Seal the lid and set to Manual Pressure for 6 minutes. Once done, quick release the pressure, stir, and serve.
Notes
- For a spicier kick, add chopped jalapeños or extra chili powder.
- Serve with toppings such as shredded cheese, sour cream, cilantro, or avocado slices for added flavor and texture.
- Beans can be substituted or combined with kidney beans if preferred.
- Leftovers can be stored in the refrigerator for up to 4 days or frozen for longer storage.
- For a vegetarian version, substitute ground beef with plant-based meat or extra beans and use vegetable broth instead of beef broth.
