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Low Sodium Taco Soup

Low sodium taco soup with a homemade Tex-Mex seasoning, simmered until the broth tastes rich but stays lower in sodium. Ground beef and no-salt-added beans, corn, and tomatoes create a hearty, spoonable soup with fresh avocado and lime on top.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Cuisine: Tex-Mex
Calories: 330
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 1 lb lean ground beef or turkey
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 tsp cumin For homemade low-sodium taco seasoning.
  • 1 tsp chili powder For homemade low-sodium taco seasoning.
  • 1 tsp garlic powder For homemade low-sodium taco seasoning.
  • 1 tsp onion powder For homemade low-sodium taco seasoning.
  • 0.5 tsp smoked paprika For homemade low-sodium taco seasoning.
  • 0.25 tsp oregano For homemade low-sodium taco seasoning.
  • 15 oz no-salt-added black beans, drained
  • 15 oz no-salt-added corn, drained
  • 14 oz no-salt-added diced tomatoes
  • 10 oz no-salt-added diced tomatoes with green chiles (regular or no-salt)
  • 4 cup low-sodium chicken or beef broth
Toppings
  • 1 avocado
  • 1 lime Wedge for serving.
  • 0.25 cup cilantro
  • 0.25 cup shredded cheese Small amount.
  • 0.25 cup light sour cream

Equipment

  • 1 Dutch oven

Method
 

Cook the soup
  1. Brown the ground beef in a large pot over medium-high heat, then drain the fat.
  2. Sauté the diced onion for 4 minutes, then add the minced garlic and cook for 1 minute.
  3. Add the homemade low-sodium taco seasoning and cook for 1 minute.
  4. Add the no-salt-added black beans, no-salt-added corn, no-salt-added diced tomatoes, diced tomatoes with green chiles, and the low-sodium broth; bring everything to a boil.
  5. Simmer for 15-20 minutes, stirring occasionally, until the flavors meld and the soup thickens slightly.
  6. Taste the soup and add only a small pinch of salt if truly needed.
Serve
  1. Ladle the taco soup into bowls and top with avocado, fresh lime, cilantro, a small amount of shredded cheese, and light sour cream.

Notes

Pro tip: keep the seasoning to the exact homemade blend, then adjust with only a tiny pinch of salt at the end—this is the best way to control sodium without dulling flavor. Store in the refrigerator up to 4 days; freeze up to 3 months (thaw and reheat, then add fresh toppings at serving). For a dairy-light option, skip the cheese and sour cream or use a no-salt-added yogurt-style topping if available.