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Low Sodium Taco Soup

Low sodium taco soup with lean ground beef, no-salt beans, corn, and diced tomatoes simmered into a flavorful Tex-Mex broth. Built with homemade low-sodium taco seasoning and finished with fresh avocado and lime for a bright, satisfying bowl.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Main Dish
Cuisine: Tex-Mex
Calories: 360
Ingredients Equipment Method Notes

Ingredients
  

Soup base
  • 1 lb lean ground beef or turkey Use lean to keep saturated fat lower; turkey is fine.
  • 1 onion Dice to even pieces for steady simmering.
  • 3 garlic Minced for quick, even flavor.
  • 1 can (15 oz) no-salt-added black beans Drain well.
  • 1 can (15 oz) no-salt-added corn Drain well.
  • 1 can (14 oz) no-salt-added diced tomatoes
  • 1 can (10 oz) diced tomatoes with green chiles Use regular or no-salt.
  • 4 cup low-sodium chicken or beef broth
Homemade low-sodium taco seasoning
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 0.5 tsp smoked paprika
  • 0.25 tsp oregano
Topping
  • 0.5 avocado Sliced or diced.
  • 1 lime Cut into wedges.
  • 0.25 cilantro Chopped.
  • 1 oz shredded cheese Small amount; reduced-fat recommended.
  • 0.25 cup light sour cream Optional, for serving.

Equipment

  • 1 Dutch oven

Method
 

Brown and build the soup
  1. Brown the ground beef in a large pot over medium-high heat, then drain excess fat so the soup stays lighter.
  2. Sauté the onion for 4 minutes, then add the garlic and cook 1 minute until fragrant.
  3. Stir in the homemade taco seasoning and cook for 1 minute to toast the spices.
  4. Add the no-salt-added black beans, no-salt-added corn, no-salt-added diced tomatoes, diced tomatoes with green chiles, and low-sodium broth, then bring the mixture to a boil.
  5. Simmer the soup for 15-20 minutes to thicken slightly and let flavors meld.
  6. Taste and add only a small pinch of salt if truly needed, then simmer 2 minutes more if you adjusted seasoning.
Serve
  1. Ladle the taco soup into bowls and top with avocado, fresh lime, cilantro, shredded cheese, and a small spoon of light sour cream.

Notes

Pro tip: draining the ground beef fat helps the broth taste rich without relying on extra salt. Refrigerate in an airtight container up to 4 days; reheat gently on the stovetop or microwave until hot. Freezing is yes—freeze up to 3 months, then thaw overnight and add toppings fresh. For a dairy-free swap, omit shredded cheese and use extra avocado and a spoon of plain dairy-free sour-cream alternative (or skip it).