Quick & Easy Taco Soup

Quick & Easy Taco Soup

Sep 12, 2016

Quick & Easy Taco Soup

taco soup.jpg

Prep/Cook Time: 35 minutes     Number of Servings: 6

Ingredients:

  • 1 lb 93% lean ground beef  or ground sirloin
  • 1 red onion, diced
  • 1 TBSP Cumin
  • ½ TBSP Chili Powder
  • ½ TBSP garlic powder
  • 1 tsp Paprika
  • 1 tsp Parsley
  • 1 large ripe tomato, diced
  • 1 can Rotel
  • 1 can no salt added black beans, rinsed
  • 1 can no salt added corn, drained
  • 1 can diced green chilies
  • 8 cups of low sodium vegetable broth (or beef broth)
  • Garnishments: Fresh chopped cilantro, 2% reduced fat cheddar cheese, plain Greek yogurt, sliced ripe avocado, multigrain tortilla chips.

Directions:

  1. Brown lean ground beef in a large soup pot over medium heat with the diced red onion. Add cumin, chili powder, garlic powder, paprika & parsley on top and cook until meat is completely cooked (about 10 minutes).  
  2. Add the fresh diced tomato, Rotel, black beans, corn, green chilies, and vegetable broth to the soup pot and bring to a boil.  Stir ingredients and simmer for 20-25 minutes.
  3. Taste and adjust cumin, chili powder or any other seasonings as needed. 
  4. Add soup to large bowls and top with garnishments of your choice such as shredded cheese, cilantro, Greek yogurt, avocado and crushed tortilla chips.

Serve With:

  • 8oz glass of low-fat milk
  • Fresh red grapes
  • Garden side salad with an oil and vinegar-based dressing.

Nutrition Facts (per serving & does NOT include garnishments or sides):

Calories: 270   Protein: 21.6gm    Total Carbohydrates: 29gm    Fiber: 7gm   

Total Fat: 8.4gm    Cholesterol: 42mg    Sodium: 414mg

 

Melanie Kluzek, Registered Dietitian for County Market

fruits and veggies more matters.png

 

 



Category: Recipes

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