High Protein Creamy Taco Soup
A comforting, protein-packed soup featuring tender beans, lean meat, and a creamy texture that’s both indulgent and healthy.
Ingredients
Main Ingredients
- 1 tablespoon Olive oil for sautéing; fragrant and light
- 1 medium Yellow onion, diced adds sweetness and depth
- 3 cloves Garlic, minced aromatic backbone
- 1 pound Lean ground turkey or beef or swap for extra beans for a vegetarian boost
- 2 tablespoons Taco seasoning store-bought or homemade; smoky and spicy
- 1 can (14 ounces) Fire-roasted tomatoes adds bright charred flavor
- 1 tablespoon Tomato paste for depth and body
- 4 cups Low-sodium chicken or vegetable broth controls sodium
- 1 can (15 ounces) Black beans, drained and rinsed fiber and protein
- 1 cup Corn kernels fresh, frozen, or canned; sweet pop
- 1/2 cup Quinoa, rinsed optional grain for extra protein
- 1/2 to 3/4 cup Plain Greek yogurt makes it creamy and adds protein
- 1/2 cup Shredded cheddar or nutritional yeast cheesy finish; nutritional yeast for dairy-free
- 1 handful Fresh cilantro, chopped bright finish
- 1 whole Lime, juiced brightens flavors
- to taste Salt and pepper
Optional Toppings
- Avocado slices
- Crushed tortilla chips
- Pickled jalapeños
- Extra cilantro
Instructions
Preparation
- Heat the olive oil in a large pot over medium heat.
- Add the diced onion and sauté until translucent, about 4 minutes.
- Stir in the minced garlic and taco seasoning; cook for 30 seconds until fragrant.
- Add the ground turkey or beef and brown, breaking it up with a spoon until no longer pink.
- Mix in the fire-roasted tomatoes and tomato paste, scraping any browned bits from the bottom of the pot.
- Pour in the broth, add the quinoa (if using), black beans, and corn. Bring to a simmer.
- Lower heat and simmer gently for 15–20 minutes, until quinoa is tender and flavors are married.
- Remove from heat and stir in Greek yogurt and shredded cheese or nutritional yeast until silky and creamy.
- Add lime juice, chopped cilantro, and season with salt and pepper to taste.
- Serve hot with your favorite toppings.
Notes
Creamy Taco Soup is versatile; personalize it with various toppings or adapt it to fit dietary needs. It's a family favorite that tells your story.