Are you craving the bold flavors of tacos but looking for a lower calories option? Then look no further than this Low Calorie Taco Soup! It is a hearty and satisfying soup which is packed with protein, vegetables, and zesty spices, all whilst keeping the calorie count low.
At just 228 calories per cup, it's the perfect meal for anyone who wants to watch their calorie intake but without sacrificing taste.
This soup smells amazing whilst simmering away on the stove and the finished soup doesn't disappoint!
The chili powder, paprika, and cumin work together to create a classic taco flavor that is known and loved. It really is a little like enjoying all the best parts of a taco, but in a comforting, warming soup form.
While soups are typically associated with colder months, I enjoy this one all year-round.
In the winter, it's the perfect comfort food to warm you up on a chilly evening. But, during the warmer months, I feel that it's light enough to enjoy without feeling weighed down, and it pairs beautifully with a crisp salad for a refreshing evening meal.
So, whether you're actively trying to lose weight, maintain a balanced diet, or simply you are looking for a delicious, satisfying meal, then this low-calorie taco soup is a winner.
Remember, each serving (1 cup) of this delicious taco soup contains only 228 calories, making it a perfect choice for your low-calorie meal plan.
Enjoy the flavors of a taco night without the guilt!
Ingredients
- Olive oil
- Extra Lean Ground Beef
- Onion
- Garlic
- Chili Powder
- Paprika
- Ground Cumin
- Canned Tomatoes with green chilis
- Tomato paste / puree
- Bell Peppers
- Beef Stock
- Frozen corn
- Black Beans
- Kidney Beans
- Lime (optional)
- Salt & Pepper
Substitutions
- Ground turkey or ground chicken can be used to replace beef for an even leaner option.
- Swap kidney beans for pinto beans or use all black beans if preferred.
- Swap out the cumin, paprika and chili powder for a pre mixed taco seasoning. Use 2-3 tablespoon of pre-made low-sodium taco seasoning instead of individual spices.
Variations
- Give it a spicier kick with some diced jalapeño or a dash of hot sauce for extra heat.
- Make a creamy version by stirring in a dollop of Greek yogurt before serving for a creamy texture.
- Give it a veggie boost by adding some extra vegetables. Perhaps some diced zucchini or spinach for extra nutrients.
- Make it vegetarian friendly by using a plant based ground meat alternative.
Top Tips
- Do make sure that you brown the meat well. This gives the soup maximum flavor.
- Use lean ground beef (93% or leaner) to keep the calorie count low.
- I often make a big batch of this low calorie taco soup and freeze portions for quick future meals.
- Why not let the soup simmer for a little longer for a thicker consistency and more developed flavors.
FAQ
Q: Can I make this in a slow cooker?
A: Absolutely! Just brown the meat first, then add all the ingredients to the slow cooker. Cook on low for 6-7 hours or on high for 3-4 hours.
Q: How long does this soup keep?
A: It will keep in the refrigerator for 3 or 4 days if kept in an airtight container. You can freeze the soup for up to 3 months.
Q: Is this soup gluten-free?
A: Yes, as long as you ensure your stock, canned goods and spices are gluten-free.
Serving Suggestions
Serve (& enjoy!) your taco soup with these low-calorie accompaniments:
- Top with a small handful of baked tortilla chips
- Use a dollop of fat-free Greek yogurt on top of the soup
- Sprinkle with some chopped fresh cilantro/coriander leaves
- Sprinkle with some diced avocado
- Use a squeeze of fresh lime juice to give the soup a bit of a tang!
Remember, each serving (1 cup) of this delicious taco soup contains only 228 calories, making it a perfect choice for your low-calorie meal plan. If you were to use any of the variations or serving suggestions outlined above, then the calorie content will need to be adjusted.
So now you know how to enjoy the flavors of a taco night without the guilt!
Low Calorie Taco Soup
Ingredients
- 2 teaspoon olive oil
- 16 oz extra lean ground beef (453g)
- 1 medium onion diced
- 3 cloves garlic minced
- ½ tablespoon chili powder *
- ¾ teaspoon paprika
- 1 teaspoon ground cumin
- 2 cans tomatoes with green chilis ** 2 x 14oz cans
- 1 tablespoon tomato puree
- 1 medium red bell pepper diced
- 1 medium green bell pepper diced
- 2 cups beef stock (470ml)
- 1 cup frozen corn (160g)
- 14.5 oz black beans 14.5 oz can drained & rinsed
- 14.5 oz kidney beans 14.5 oz can drained & rinsed
- 1 small lime optional
- Salt & Pepper to taste
Instructions
- Heat a non stick large soup pan or skillet over a medium heat and add the olive oil.
- Once the oil is hot, add the ground beef and diced onions and mix using a wooden spoon. Cook until the ground beef has browned and the onions have softened. If the meat and onions start to stick to the bottom of the pan, you can use a splash of the stock to unstick any browned bits (this will add to the overall flavor).
- Add the minced garlic and cook for a further minute making sure that you stir so that the garlic doesn't stick to the pan.
- Add a couple of tablespoons of the stock to the pot and use your wooden spoon to lift off & stir in any bits of meat or onion that have stuck to the bottom of the pan. This will add flavour to the soup but will also ensure that the bits don't continue to stick and burn to the pan when the rest of the ingredients are added.
- Stir in the tomato puree and the chili powder, ground cumin and paprika and give it a good mix.
- Add in the canned tomatoes, the beef stock, the chopped bell peppers and the beans.
- Mix and then place a lid on the pan and simmer gently for 20 minutes stirring occassionally.
- After the soup has been simmering for 20 minutes you can add the frozen corn and simmer for a further 10 minutes.
- Remove from the heat and add a little lime juice (if using) and some salt & pepper to taste.
- Serve as is or topped with a spoonful of natural low calorie yogurt and some low calorie shredded cheese (additional calories). Finish with a little chopped cilantro.
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