Description
This Irresistibly Creamy High-Protein Taco Soup is a cozy, nourishing dish perfect for weeknight dinners. Packed with lean ground turkey, black beans, and flavorful spices, it’s a protein-rich meal that simmers to creamy perfection with Greek yogurt. With simple ingredients and a quick cook time under 45 minutes, it’s an ideal choice for comforting yet healthy meal prep.
Ingredients
Scale
Protein and Vegetables
- 1 lb Lean Ground Turkey (or ground chicken or beef)
- 1 medium Yellow Onion, diced (or shallots/leeks)
- 3 cloves Garlic, minced (or garlic powder)
- 1 15 oz can Black Beans (or kidney/pinto beans)
- 1 14.5 oz can Diced Tomatoes with Green Chilies (or plain tomatoes)
- 1 cup Corn Kernels (fresh or canned)
Liquids and Seasonings
- 4 cups Low Sodium Chicken Broth (or vegetable broth for vegetarian version)
- 1 cup Nonfat Plain Greek Yogurt (or low-fat sour cream)
- 2 tbsp Taco Seasoning (cumin, chili powder, paprika)
- To taste Salt and Black Pepper
- 2 tbsp Lime Juice (or lemon juice)
- 1/4 cup Chopped Cilantro (optional)
Instructions
- Brown the turkey: In a large pot over medium heat, cook the lean ground turkey for 5–7 minutes, stirring occasionally until it is browned and cooked through.
- Sauté the aromatics: Add the diced onion and minced garlic to the pot, cooking for 3–4 minutes until the onion becomes translucent and fragrant.
- Bloom the spices: Stir in the taco seasoning, mixing well and cooking for 1–2 minutes to release the flavors of the spices.
- Add remaining ingredients: Pour in the black beans, diced tomatoes with green chilies, corn, and chicken broth. Stir everything together and bring the mixture to a simmer.
- Simmer the soup: Allow the soup to simmer gently for 15 minutes, stirring occasionally until it thickens slightly and flavors meld.
- Add creaminess: Remove the pot from heat and gently stir in the nonfat plain Greek yogurt until the soup is creamy and well combined.
- Season and finish: Adjust seasoning with salt, black pepper, and lime juice to taste. Stir to incorporate.
- Garnish and serve: Ladle the soup into bowls, garnish with chopped cilantro if desired, and serve hot for a comforting meal.
Notes
- You can swap ground turkey for ground chicken or beef based on preference.
- Use vegetable broth and omit meat to make a vegetarian version.
- Fresh corn can replace canned corn for a sweeter flavor.
- Baking or frying are not necessary; this soup is prepared on the stovetop.
- Adjust the amount of taco seasoning to control the spice level.
- Adding Greek yogurt at the end prevents curdling and adds a creamy texture without heavy cream.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican-inspired
Keywords: taco soup, high-protein soup, creamy soup, healthy dinner, ground turkey recipe, easy meal prep, Mexican-inspired soup
