taco soup recipe with black beans

INTRODUCTION

Tacos soup is a hearty and tasty dish suitable for any season. It’s a versatile meal that you can prepare according to your taste and nutritional needs. In this recipe, we use black beans as the main source of protein and a variety of other tasty ingredients to create a filling and delicious meal. Let’s get started! with EASY TACO SOUP RECIPE WITH BLACK BEANS

INGREDIENTS: FOR EASY TACO SOUP RECIPE WITH BLACK BEANS

  1. 1 tablespoon olive oil
  2. 1 onion, minced
  3. 2 cloves garlic, minced
  4. 1 pound ground beef
  5. 1 can black beans, drained and rinsed
  6. 1 can corn, drained
  7. 1 can diced tomatoes, not drained
  8. 1 can tomato sauce
  9. 1 can green chilies, chopped
  10. 1 packet taco seasoning 2 cups water
  11. Salt and pepper, to taste

 

OPTIONAL TOPPINGS

  • Shredded cheese
  • Sour cream
  • Avocado
  • Cilantro
  • Tortilla chips

 

PREPRATION

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté until the onion is translucent and the garlic is fragrant, about 2-3 minutes.
  2. Add the ground beef and brown, breaking into small pieces with a wooden spoon.
  3. Drain the excess fat from the pot and return the pot to medium heat.
  4. Add black beans, corn, diced tomatoes, tomato sauce, green chilies, taco seasoning and water to the pot. Stir well to combine all ingredients.
  5. Bring the soup to a simmer and cook for 20-25 minutes until the vegetables are soft and the flavors have blended.
  6. Season to taste with salt and pepper.
  7. Serve hot and garnish with toppings of your choice. Tortilla French fries are a great addition for more crunch!
  8. This recipe makes about 6-8 servings, depending on how much soup you want to eat. It’s great for meal prep because it reheats well and stores well in the fridge or freezer.

If you want to make this recipe even easier, you can use precooked ground beef or roast chicken instead of cooking the beef from scratch.

You can also add other vegetables or beans to the soup if you like.
All in all, this black bean taco soup is a tasty and filling dish that is perfect for any occasion. It’s easy to prepare, can be adapted to your tastes and is sure to become a family favorite. Bon appetite!

HERE YOU CAN WATCH VIDEO OF EASY TACO SOUP RECIPE WITH BLACK BEANS

 

NUTRITION: IN EASY TACO SOUP RECIPE WITH BLACK BEANS

This black bean taco soup is a hearty and tasty meal that balances macronutrients (protein, carbohydrates and fat) and micronutrients (vitamins and minerals).

One serving of this soup (about 1.5 cups) contains about

  1. 330 calories,
  2. 25 grams of protein,
  3. 27 grams of carbohydrates and
  4. 13 grams of fat.

The black beans in this recipe are an excellent source of vegetable protein, fiber, iron and folate. The corn provides additional fiber and carbohydrates, while the diced tomatoes and green chilies provide vitamin C and other antioxidants.

However, this recipe is also relatively high in sodium due to the canned ingredients and taco seasoning package. To reduce the sodium content, you can opt for low-sodium or salt-free versions of the canned ingredients and use homemade taco seasonings instead of the packet.

Adding toppings such as shredded cheese, sour cream and tortilla French fries can also increase the calorie and fat content of the soup. However, these toppings can also add additional flavor and texture to the dish.

If you want to keep the soup lighter, you can omit these toppings or use smaller portions.
Overall, this black bean taco soup recipe can be a healthy and filling meal, especially if you make some adjustments to reduce the sodium and calorie content.

easy taco soup recipe

FAQs

 

Q: Can I use ground turkey instead of ground beef for this Healthy Taco Soup Recipe with Black Beans?

A: Yes, you can use ground turkey instead of ground beef if you wish. Turkey is a leaner source of protein than beef and can help reduce the overall fat content of the dish.

Q: Can I make this soup in a pressure cooker?

A: Yes, you can make this soup in a slow stove. Just brown the ground beef (or turkey) and sauté the onion and garlic in a skillet, then add everything to the pressure cooker with the other ingredients. Cook on low for 6-8 hours or on high for 3-4 hours.

Q: Can I freeze this High protein Taco Soup?

A: Yes, this soup freezes well. Let it cool completely, then transfer to airtight containers or freezer bags and freeze for up to 3 months. To reheat, thaw the soup overnight in the refrigerator and then reheat it on the stove or in the microwave.

Q: Can I use fresh tomatoes instead of canned tomatoes?

A: Yes, you can use fresh tomatoes instead of canned tomatoes if you wish. Use about 2-3 large diced tomatoes and add them to the pot with the other ingredients.

Q: Is this recipe gluten free?

A: The recipe itself is gluten-free, but some taco seasoning packets may contain gluten. If you have a gluten intolerance or allergy, check the ingredient list on your taco seasoning packet or make your own gluten-free taco seasoning at home.

Q: Can I make this EASY TACO SOUP RECIPE WITH BLACK BEANS vegan?

A: Yes, you can make this recipe vegan by omitting the ground beef and using vegetable broth instead of water. You can also add additional vegetables such as diced bell peppers, zucchini, or mushrooms for more flavor and nutrition.

PRECAUTIONS

Although this recipe for black bean taco soup is generally safe and healthy for most people, there are a few precautions to keep in mind:

1. Food safety:

be sure to cook the ground beef (or turkey) to an internal temperature of 160°F to avoid foodborne illness. Also, be sure to use only canned ingredients that have not expired and show no signs of damage or spoilage.

2. Sodium content:

as mentioned earlier, this recipe may be relatively high in sodium due to the canned ingredients and taco seasoning package.

If you are on a low-sodium diet or have high blood pressure, you may want to use low-sodium or salt-free versions of the canned ingredients and use a homemade seasoning in place of the taco seasoning.

3. Allergies:

If you or someone you serve has a food allergy or intolerance, be sure to check the ingredient list for all ingredients, including the taco seasoning.

This recipe contains dairy products (when using toppings such as shredded cheese or sour cream) and therefore may not be suitable for those with a lactose intolerance or milk allergy.

4. Individual nutritional needs:

This recipe can be adapted to different dietary needs and preferences. If you are on a particular diet or have individual dietary needs, you should adjust the recipe accordingly or consult a nutritionist.

Overall, this black bean taco soup recipe can be a safe and healthy meal for most people if you follow the appropriate food safety guidelines and make adjustments as needed.

TIPS FOR EASY TACO SOUP RECIPE WITH BLACK BEANS WHILE MAKING

Here are some tips to help you get the most out of this black bean taco soup recipe:

Adjust the seasoning:

While you’ll need a package of taco seasonings for this recipe, you can also make your own seasoning blend using chili powder, cumin, paprika, garlic powder, and onion powder. Adjust the amounts of each spice to your taste.

Adjust the spiciness:

If you prefer a milder soup, you can use mild diced green chilies or omit them altogether. If you like a spicier soup, you can use hot diced green chilies or add some chopped jalapeño peppers.

Use fresh ingredients:

Although this recipe calls for canned ingredients, you can also use fresh ingredients like diced tomatoes, corn kernels and cooked black beans. This way you can reduce the sodium content and give the soup more flavor and nutrients.

Top it with ingredients:

The soup is delicious on its own, but you can also add cheese, sour cream, chopped cilantro, diced avocado, or crushed tortilla chips for more flavor and texture. Just be mindful of the calorie and fat content of these toppings.

CONCLUSION

In conclusion, this recipe for black bean taco soup is a simple and tasty dish that can be enjoyed by many. With just a few canned ingredients and a packet of taco seasoning, you can make a hearty soup that is perfect for any time of year.

The black beans are a good source of fiber and protein, while the diced tomatoes, green chilies and onions provide delicious flavor and nutrients.

You can adjust the heat level and seasoning to your taste and make the dish a complete meal with side dishes. As with any recipe, be mindful of food safety and individual dietary needs and enjoy this delicious soup as part of a healthy and balanced diet.

Hope you like this EASY TACO SOUP RECIPE WITH BLACK BEANS

 

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