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.


1 lb lean ground beef 500 g
medium onion, chopped
large stalks of celery, chopped
green pepper, chopped
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


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 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
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.