Go Back

Low Sodium Taco Soup

Low sodium taco soup made with a quick homemade Tex-Mex seasoning and a simmered, brothy base of ground beef, no-salt beans, corn, and tomatoes. Lean, drain-first browning and a short simmer create a hearty bowl with toppings like avocado and lime.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 290
Ingredients Equipment Method Notes

Ingredients
  

Soup
  • 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
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
  • 0.02 tsp salt (only a small pinch if truly needed) Optional only if tasting shows it needs more seasoning.
Topping
  • 1 avocado
  • 1 lime
  • 0.25 cup cilantro
  • 0.25 cup shredded cheese (small amount) Use reduced-fat if available.
  • 0.25 cup light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown the beef and build the base
  1. Brown the ground beef in a large pot over medium-high heat and drain the fat.
  2. Sauté the diced onion for 4 minutes, then add the minced garlic and cook for 1 minute while stirring.
  3. Add the homemade low-sodium taco seasoning and cook for 1 minute to bloom the spices.
  4. Add all no-salt-added canned ingredients and the low-sodium broth, then bring the soup to a boil.
Simmer, taste, and serve
  1. Simmer the soup for 15-20 minutes until the flavors meld and the broth looks cohesive.
  2. Taste and add only a small pinch of salt if truly needed, then stir to fully dissolve.
  3. Serve topped with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

Pro tip: For the lowest sodium, taste before adding any optional salt—many brands of no-salt tomatoes and seasonings vary. Store in an airtight container in the refrigerator for up to 4 days; freeze for up to 3 months (freeze without the avocado toppings). Dietary swap: Use ground turkey (instead of beef) to lower overall saturated fat.