It is a chilly winter evening and you need something warm and filling fast. You want a meal that tastes like a hug but keeps your health goals on track. This high protein taco soup is exactly what your family needs tonight.
This recipe delivers a huge protein punch without any extra stress. It is thick, savory, and full of tender beef and hearty beans. You can have a steaming bowl ready in just 30 minutes total.
Why You’ll Love This Recipe
This dish is a total lifesaver for busy weeknight dinners. It uses simple pantry staples that you likely already have on hand. You get 34 grams of protein in every single serving.
The flavors are bold and satisfying but not too spicy for the kids. It is also incredible for healthy meal prep because it tastes better the next day. Your future self will thank you for these leftovers.
Simple Method
Making this soup is as easy as browning meat and opening a few cans. You do not need any fancy kitchen skills to master this one. Even beginner cooks can make this restaurant-quality soup at home.
The secret is letting it simmer just long enough for the seasonings to meld. You will love how simple and doable the process feels. Dinner will be on the table before you know it.
Ingredients You’ll Need
This recipe relies on lean protein and fiber-rich beans for maximum nutrition.
- 1.75 lbs 96% lean ground beef
- 1 medium yellow onion, diced
- 1 packet (1 oz) low-sodium taco seasoning
- 1 packet (1 oz) dry ranch seasoning mix
- 15 oz can black beans, drained and rinsed
- 15 oz can dark red kidney beans, drained and rinsed
- 10 oz can diced tomatoes with green chiles
- 15 oz can sweet corn, drained
- 28 oz can crushed tomatoes
- 2 cups low-sodium beef broth
Step-by-Step Directions
- Place the ground beef and diced onion in a large stockpot over medium-high heat.
- Cook and stir until the beef is thoroughly browned and onions are softened, approximately 8 minutes.
- Drain any rendered fat from the pot.
- Add the taco seasoning and ranch seasoning mix to the beef, stirring to coat.
- Pour in the black beans, kidney beans, diced tomatoes with green chiles, corn, crushed tomatoes, and beef broth.
- Stir to combine all ingredients and bring the soup to a gentle boil.
- Reduce the heat to low and simmer for 15 minutes to allow flavors to meld.
- Portion into six equal servings to maintain nutritional accuracy and serve.
Best Ways to Enjoy It
Serve this soup in deep bowls while it is piping hot. Add a dollop of creamy Greek yogurt for extra protein and tang. Fresh cilantro and a squeeze of lime brighten everything up beautifully.
Pair it with a few whole-grain crackers or a small side salad. It is the perfect comfort food for a quiet night in. Set the table and enjoy a nourishing meal with your favorite people.
Storage & Reheating
Store any leftovers in an airtight container in the fridge for 4 days. This soup also freezes beautifully for up to three months. Simply thaw it overnight in the refrigerator before you need it.
Reheat individual portions in the microwave for about two minutes. You can also warm the whole batch on the stovetop over medium heat. Add a splash of broth if it gets too thick.
Tips for Best Results
- Always drain and rinse your beans to control the sodium levels.
- Don’t skip the ranch seasoning as it adds a unique savory depth.
- Use the leanest beef possible to keep this recipe macro-friendly.
- Brown the meat thoroughly to develop a richer flavor base.
- Make a double batch on Sunday to have lunches sorted all week.
- Top with avocado for a boost of healthy fats and creaminess.
- Stir in some fresh spinach at the end for extra greens.
Ways to Switch It Up
- Swap the beef for ground turkey or chicken for a lighter twist.
- Add extra green chiles if you want a spicier kick.
- Use pinto beans instead of kidney beans for a softer texture.
- Stir in some bell peppers for a garden-fresh crunch.
Common Questions
Can I make this in a slow cooker?
Yes, you certainly can. Brown the beef first, then cook on low for 4-6 hours. It makes your house smell amazing all afternoon.
Is this soup spicy?
It has a mild warmth but is generally very kid-friendly. If you want more heat, add some red pepper flakes. Use mild diced tomatoes to keep it extra gentle.
How do I make it more filling?
The high protein and fiber already make it very satisfying. You can serve it over a small scoop of rice. Adding sliced avocado also adds staying power.
I hope this cozy soup brings a little warmth to your kitchen this week. It is the perfect way to fuel your body without spending hours at the stove. Enjoy every spoonful!
— Katie Wood
Ingredients
- 1.75 lbs 96% lean ground beef
- 1 medium yellow onion, diced
- 1 packet (1 oz) low-sodium taco seasoning
- 1 packet (1 oz) dry ranch seasoning mix
- 15 oz can black beans, drained and rinsed
- 15 oz can dark red kidney beans, drained and rinsed
- 10 oz can diced tomatoes with green chiles
- 15 oz can sweet corn, drained
- 28 oz can crushed tomatoes
- 2 cups low -sodium beef broth
Instructions
- Place the ground beef and diced onion in a large stockpot over medium-high heat.
- Cook and stir until the beef is thoroughly browned and onions are softened, approximately 8 minutes.
- Drain any rendered fat from the pot.
- Add the taco seasoning and ranch seasoning mix to the beef, stirring to coat.
- Pour in the black beans, kidney beans, diced tomatoes with green chiles, corn, crushed tomatoes, and beef broth.
- Stir to combine all ingredients and bring the soup to a gentle boil.
- Reduce the heat to low and simmer for 15 minutes to allow flavors to meld.
- Portion into six equal servings to maintain nutritional accuracy and serve.
