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High Protein Taco Soup - Hearty, Easy, and Weeknight-Ready

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 pound lean ground turkey or lean ground beef (93% lean or leaner)
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced (optional but adds sweetness and color)
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) pinto or kidney beans, drained and rinsed
  • 1 can (15 oz) corn, drained (or 1½ cups frozen corn)
  • 1 can (14.5 oz) fire-roasted diced tomatoes
  • 1 can (10 oz) diced tomatoes with green chiles (like Rotel)
  • 4 cups low-sodium chicken or beef broth
  • 2–3 tablespoons taco seasoning (store-bought or homemade)
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon smoked paprika (optional for a subtle smoky note)
  • Salt and black pepper, to taste
  • 1 tablespoon olive oil (if using extra-lean meat)
  • Toppings: Greek yogurt or light sour cream, shredded cheese, sliced avocado, chopped cilantro, lime wedges, crushed tortilla chips

Method
 

  1. Prep your ingredients. Dice the onion and bell pepper, mince the garlic, and open and drain the beans and corn. This makes the cooking process smooth and fast.
  2. Brown the meat. Heat a large pot or Dutch oven over medium-high heat. Add olive oil if your meat is very lean. Cook the ground turkey or beef, breaking it up with a spoon, until well browned and no longer pink, about 6–8 minutes. Season lightly with salt and pepper.
  3. Sauté the aromatics. Add the diced onion and bell pepper. Cook 3–4 minutes, stirring, until softened. Stir in the garlic and cook 30 seconds until fragrant.
  4. Bloom the spices. Sprinkle in the taco seasoning, cumin, chili powder, and smoked paprika. Stir for 30–60 seconds so the spices toast and release their flavor.
  5. Add the liquids and canned ingredients. Pour in the broth, fire-roasted tomatoes, and tomatoes with green chiles. Stir in the black beans, pinto (or kidney) beans, and corn.
  6. Simmer. Bring the soup to a gentle boil, then reduce to a simmer. Cook uncovered for 20–25 minutes, stirring occasionally, until flavors meld and the broth slightly thickens.
  7. Taste and adjust. Add salt and pepper to taste. If you prefer more heat, stir in a pinch of cayenne or a few dashes of hot sauce.
  8. Serve with toppings. Ladle into bowls and finish with Greek yogurt or sour cream, shredded cheese, cilantro, avocado, a squeeze of lime, and a few crushed tortilla chips for crunch.