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Taco Soup

Makes 13 cups (3.25 L)

Cooking Time: 40 min

Your favorite hearty bowl of soup with crackers makes a great lunch on a cold or hot day! Make this taco soup ahead, and freeze any leftovers. It is great for another lunch or for dinner.

Ingredients

1 lb lean ground beef 500 g
1  medium onion, chopped 1 
2  large stalks of celery, chopped 2 
1  green pepper, chopped 1 
28 oz can tomatoes, diced or whole 796 ml
19 oz can kidney beans, rinsed 540 ml
19 oz can black beans, rinsed 540 ml
2 cups frozen kernel corn 500 ml
2 tsp chili powder 10 ml
1 tsp each of cumin, oregano, paprika and garlic powder 5 ml
1/2 tsp black pepper 2 ml
2 cups water 500 ml
Garnish with a dollop of fat-free sour cream

Instructions

Step 1
Brown the hamburger meat at low-medium heat. Drain off any fat.

Step 2
Add the onions, celery and green pepper. Cook until soft.

Step 3
Add the rest of the ingredients. Add water if soup 
seems too thick.

Step 4
Bring to a boil, then cover and simmer for 
30 minutes. Add extra water if getting too thick.

Tips

Tips to reduce salt
  • Reduce one third to one half of the salt from canned beans when you rinse them in cold water.
  • Frozen corn has no salt added, whereas canned corn is quite salty. If using a can of corn, rinse the corn, and if available use a low sodium variety.
  • Commercial taco mix is salty, so the mixture of spices in this recipe is a great replacement.

     

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per cup (250 mL)
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 160
Fat / Lipides 4 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 18 mg
Sodium / Sodium 283 mg
Carbohydrates / Glucides 21 g
Fiber / Fibres 5 g
Sugars / Sucres
Protein Protéines 12 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
In this soup, you can use a combination of beans, such as navy, white and pinto.
© ​Canada’s Complete Diabetes Guide for Type 2 Diabetes.  

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