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–+ servings
Two bowls of low calorie taco soup on a white table.

Low Calorie Taco Soup

This flavoursome and filling taco soup works out at under 250 calories per generous serving. Full of all the flavours of tacos with a fraction of the calories!
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course lunch
Cuisine American, Mexican
Servings 8 servings1
Calories 228 kcal

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.

Nutrition

Serving: 1cupCalories: 228kcalCarbohydrates: 28gProtein: 21gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 35mgSodium: 180mgPotassium: 901mgFiber: 8gSugar: 5gVitamin A: 902IUVitamin C: 46mgCalcium: 74mgIron: 5mg
Keyword low calorie lunch, Low calorie soup, taco soup
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