Easy Taco Soup from A Pinch of Salt Lake
This Easy Taco Soup was a big hit when I made it this year for my annual New Year’s Day soup party and this low-glycemic soup is gluten-free and South Beach Diet Phase One approved, and it’s kid-friendly too! Use the Diet-Type Index to find more recipes like this one.
There are some recipes that become favorites just because they’re simple and use ingredients you usually have on hand, and this Easy Taco Soup that I first made years ago is a family-friendly soup I’ve made over and over for parties. I adapted the recipe from A Pinch of Salt Lake, a classic old cookbook published by the Junior League of Salt Lake, and this year when I made this soup again for my annual New Year’s Day Soup party, I decided it was time to update this post with better photos. And if you prefer a lower-carb soup without beans, check out my Instant Pot (or Stovetop) Low-Carb Taco Soup!
Almost as fun is eating the soup is the story of how I got the cookbook years ago as a gift from a third-grade student named Nathan. I’d always wanted the book, so when he showed up at school with it one day, I was quite excited. In the honest way kids have he said, “My mom didn’t think she’d ever use it.” Recently I saw Nathan’s mom in the grocery store and she told me he’s now 17, which shows how long I’ve been making this soup!
Heat the oil in a large frying pan, add the ground beef, and cook until the meat is well-browned. Put the meat in the soup pot.
Add the other teaspoon of olive oil to frying pan, add the onions and cook until they’re soft and barely starting to brown. Add the garlic, dried oregano, ground cumin, Ancho chile powder, and chile powder, and saute about a minute, until the spices are fragrant. Add the onion mixture to the soup pot. Rinse out the pan with one cup of beef broth and add that to the soup.
Add the rest of the beef broth, canned tomatoes, and beans to the soup. (I used a mixture of pinto and kidney beans, but you can use either kind you prefer.) Let soup simmer on low 45 minutes to an hour, adding a little water if needed. (I don’t know why I used such a deep pot!)
You can puree some of the soup to thicken it if needed, but I thought mine was plenty thick after it had cooked for an hour.
Serve hot, with things like cheese, sour cream, and diced avocado to add at the table. Corn chips are good in this for those who aren’t watching their carbs!
Easy Taco Soup
(Makes 6-8 servings, recipe adapted from A Pinch of Salt Lake.)
1 lb. lean ground beef (use beef with less than 10% fat for South Beach Diet)
1 tsp. + 1 tsp. olive oil
1 onion, chopped small
2 tsp. minced garlic
2 T dried oregano (preferably Mexican oregano)
2 T ground cumin
1 T ground Ancho chile powder (I use ground ancho chile powder from Penzeys, if you don’t have ancho chile powder just use more regular chile powder)
1 T chile powder
2 cans (14 oz.) beef broth, (or use 3 1/2 cups homemade beef stock)
2 cans (14.5 oz.) petite diced tomatoes with juice
2 cans (15 oz.) pinto beans or kidney beans with juice
Toppings to add to the soup:
grated cheddar cheese (I used Mexican Cheese Blend from Costco which is a lower fat cheese blend)
corn chips (for the kids, but not for South Beach dieters)
sour cream (use light sour cream for South Beach diet)
chopped fresh cilantro
Heat 1 tsp. olive oil in frying pan, add ground beef and cook until well browned, breaking into small pieces with turner as you cook it. Remove beef to large soup pot.
In same frying pan heat second tsp. of olive oil, add onions and and saute until onions are starting to soften and brown, about 3 minutes. Add garlic, oregano, cumin, Ancho chile powder, and chile powder and saute about 1 minute, or until the spices are fragrant. Add onion mixture to the soup pot, then rinse out the frying pan with 1 cup beef broth and add that to the pot.Add the rest of broth, canned tomatoes, and canned beans. Let soup cook at very low simmer for 45 minutes to one hour, stirring occasionally and adding a bit more water if it cooks down too much. (If you want a thicker soup, cook 30 minutes, then remove a few cups of soup, puree with food processor or immersion blender and add back into the soup, then cook remaining time.) Serve hot, with toppings as desired.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
With low fat ground beef, low fat cheese, light sour cream, and skipping the corn chips, this soup would be fine for any phase of the South Beach Diet. Many people don’t know that beans are considered a “good carb” on South Beach, but beans are a limited food, so don’t over-do it on the serving size. If you’re eating this for another type of low-carb diet plan you might want to use more beef and skip the beans, which would make it a delicious low-carb soup.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Tasty Soups with Beans:
Slow Cooker (or stovetop) Black Bean and Rice Soup with Lime and Cilantro ~ Kalyn’s Kitchen
Paula Butturini’s Zuppa di Fagioli ~ Farmgirl Fare
Chickpea (Garbanzo Bean) Soup with Spinach, Tomatoes, and Basil ~ Kalyn’s Kitchen
Adobo Black Bean Soup from Not Derby PieChicken and Pinto Bean Soup with Lime and Cilantro ~ Kalyn’s Kitchen