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Low Sodium Taco Soup

Low sodium taco soup with a homemade Tex-Mex seasoning and a hearty, spoonable broth. Ground beef and no-salt-added beans, corn, and tomatoes simmer until flavorful, then top with avocado and lime for brightness.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 410
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 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) 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
Toppings
  • 1 avocado
  • 1 lime
  • 0.25 cilantro
  • 2 oz shredded cheese Use a small amount of reduced-fat shredded cheese.
  • 2 tbsp light sour cream

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Brown the ground beef in a large pot over medium-high heat, then drain any excess fat (keep browned bits in the pot). Cook for 0 minutes to drain fat, using a visible reduction of pooled grease as the cue.
  2. Sauté the diced onion for 4 minutes, until softened and lightly translucent, then add the minced garlic and cook 1 minute. Look for the onion to turn glossy and the garlic to become fragrant without browning.
  3. Stir in the homemade taco seasoning and cook for 1 minute to bloom the spices. The visual cue is dark, fragrant spices clinging to the onion-beef mixture.
  4. Add all no-salt-added canned ingredients and the low-sodium broth, then stir to combine. Bring the mixture to a boil over medium-high heat, with active bubbling across the surface.
Simmer and finish
  1. Simmer for 15-20 minutes, stirring occasionally, until the flavors meld and the soup looks cohesive. The cue is a steady simmer with slightly thickened broth around the beans and tomatoes.
  2. Taste the soup and add only a small pinch of salt if truly needed. The cue is balancing flavor without noticeably increasing sodium.
Serve
  1. Serve hot and top each bowl with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream. The cue is vibrant green avocado and fresh lime over the steaming soup.

Notes

Pro tip: If you prefer it thicker, simmer a few extra minutes uncovered to reduce the broth slightly. Store leftovers in the refrigerator up to 4 days; freeze up to 3 months (add avocado, lime, cilantro, cheese, and sour cream fresh when reheating). For a dietary swap, use lean ground turkey instead of beef to reduce overall fat while keeping the same seasoning profile.