Carolinas HealthCare System
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Soups: Taco Soup


1 lb. lean ground beef or ground turkey
1 medium onion, diced (about 1/2 C.)
1 (16 oz.) can chili beans
1 (16 oz.) can drained kidney beans
1 (16 oz.) can pinto beans
1 (14.5 oz.) can diced tomatoes with garlic or onions or jalapenos
1 (8 oz.) can tomato sauce
2 C. frozen corn (can use 2 C. canned corn or fresh)
1 (4 oz.) can diced chilies
2 C. water
1/2 of a 1.25 oz. pkg. taco seasoning mix


Sauté ground beef or turkey. Add in the diced onion and continue to sauté for 3-4 minutes. Add in the remaining ingredients and simmer 20 minutes; can add in additional water if needed. Optional toppings (toppings can add a considerable amount of calories so be careful when making your choices and amounts): small amount shredded cheese (55 cal/1/2 oz.), crushed tortilla chips (70 cal/1/2 oz.), diced avocado (25 cal/1T.), light/reduced-fat sour cream (20 cal/1 T.).

Serves: 6

Exchanges or food group servings: 4 STARCH, 1 VEG, 2 1/2 LEAN MEAT

Nutrients per serving: CALS 448; PROTEIN 33.5g; CARBS 68g; FIBER 19.6g; TOT FAT 4.6g; SAT FAT 1.4g; SODIUM 847mg

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