Taco Soup

 

My dear friend, fellow dietitian and nutrition nerd, Becky Short, gave me this recipe years ago. Already mostly plant based, a few tweaks made this plant based recipe remix simple.

This hearty soup is packed with protein and fiber. Great addition to your table as a main or side to other dishes. It may be made in advance and stored in a Mason jar for several days in the refrigerator or frozen in a storage bag or container.

 

Serves: 12
Time: 15-30 minutes

Ingredients

  • 12 oz bag of frozen vegan crumbles (I like Quorn or Morningstar Farms)

  • 2 small cans of green chilis

  • 15 oz can of kidney beans, drained & rinsed

  • 15 oz can of pinto beans, drained & rinsed

  • 15 oz can of white or yellow hominy

  • 15 oz can of lima beans or butter beans (or 1 1/2 cups frozen)

  • 45 oz of low sodium diced tomatoes

  • 1 package dry ranch dressing mix

  • 1 package low sodium taco seasoning

  • 1 T. minced garlic

  • 2 cups water

Directions

  1. Combine all ingredients together in a stock pot or instant pot.

  2. Simmer in stock pot for 30 minutes, stirring occasionally or 10 minutes on the soup setting in an Instant Pot (pressure cooker). If using an Instant Pot let the pressure slowly release after cooking.

  3. Top with crumbled tortilla chips, nonfat cheddar cheese, or non fat sour cream (or vegan alternatives).

tacosoup1.jpg
 

Tweaks

  • No vegan crumbles: add more beans instead of veggie crumbles

  • Serve with: crumbled whole grain tortilla or chips, fat free cheddar cheese, fat free sour cream or lime juice

  • Swap: corn for hominy; canned tomatoes with chilis (like Ro-Tel) for the individual cans of tomatoes and green chilis

  • Sub: whatever beans for the kidney & pinto beans

  • Add: hot sauce for a spicier kick

  • Decrease sodium: by using organic beans or soaking & cooking dried beans , draining and rinsing canned vegetables, using low sodium tomatoes and taco seasoning

 
 

Nutrition Facts

 
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