Go Back

Low Sodium Taco Soup

Low sodium taco soup made with a homemade Tex-Mex seasoning and a hearty broth base, simmered until cozy and thick. Ground beef, no-salt-added beans, corn, and tomatoes come together for an easy stovetop meal with fresh avocado and lime.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Cuisine: Tex-Mex
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb lean ground beef or turkey
  • 1 onion, diced
  • 3 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
  • 2 tsp cumin for homemade low-sodium taco seasoning
  • 1 tsp chili powder for homemade low-sodium taco seasoning
  • 1 tsp garlic powder for homemade low-sodium taco seasoning
  • 1 tsp onion powder for homemade low-sodium taco seasoning
  • 0.5 tsp smoked paprika for homemade low-sodium taco seasoning
  • 0.25 tsp oregano for homemade low-sodium taco seasoning
  • 1 avocado topping
  • 1 lime lime wedge
  • 2 tbsp cilantro fresh, chopped
  • 1 oz shredded cheese small amount, reduced-fat
  • 2 tbsp light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown and build the base
  1. Brown the ground beef in a large pot over medium-high heat, then drain fat.
  2. Sauté the diced onion for 4 minutes until softened, then add the minced garlic and cook for 1 minute, stirring.
  3. Stir in the homemade taco seasoning and cook for 1 minute to bloom the spices, keeping it at a gentle sizzle.
Simmer the soup
  1. Add the no-salt-added canned black beans, corn, diced tomatoes, diced tomatoes with green chiles, and the low-sodium broth to the pot.
  2. Bring the mixture to a boil, then reduce to a steady simmer and keep bubbles gentle.
  3. Simmer for 15-20 minutes, stirring occasionally, until the soup thickens slightly and the flavors meld.
  4. Taste and add only a small pinch of salt if truly needed, then stir to dissolve.
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: To keep sodium low, taste first before adding any salt—most of the flavor comes from the homemade spice blend and the natural salt-free canned vegetables. Store leftovers in an airtight container in the refrigerator for up to 4 days; freeze up to 3 months (freeze without sour cream and cheese if possible). For a dairy-free swap, use a dairy-free sour cream alternative and skip the cheese while still adding lime and cilantro for brightness.