High-Protein, High-Fiber 3-Bean Taco Soup Recipe Will Make You Love Legumes (35 Minutes) by Elisa Schmitz
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When looking for ways to get in more healthy protein and fiber, look no further than legumes. Legumes is really just a fancy word for beans. Legumes are made up of beans (kidney, pinto, navy, etc.) lentils, peas and chickpeas, among others. Legumes are ultra nutritious, high in fiber and protein, low in fat and glycemic load, among the other health benefits of legumes. And there may be no better way to eat more legumes than this high-protein, high-fiber three-bean taco soup recipe. It's so delicious, it'll make you love legumes!
This easy taco soup recipe includes three types of nutritious beans that pack a serious protein and fiber punch (check out the health benefits of fiber): dark red kidney beans, pinto beans and black beans. Take black beans, for example. Black beans are not only delicious, but also may help prevent and fight disease, and improve digestive and heart health. Learn more about the health benefits of black beans. The flavorful taco soup recipe also includes lean ground chicken for even more protein, but you can easily leave it out if you prefer a vegetarian soup. Check out the health benefits of protein.
To make this Tex-Mex-inspired soup recipe, here are the gluten-free ingredients you'll need to gather: extra virgin olive oil, onion, bell peppers, garlic, ground chicken, tomato sauce, diced tomatoes, kidney beans, pinto beans, black beans and taco seasoning. All you do is sauté the fresh vegetables with the meat, add the canned ingredients and the seasoning, then simmer until cooked through. Such a simple and satisfying soup recipe.
Serve this savory taco soup for lunch with some tortilla chips or for dinner with a side salad. Load it up with your favorite taco toppings – we love it with plain Greek yogurt (even more protein) or sour cream, and chunks of fresh avocado. Delicious and nutritious!
Cuisine: American / Mexican / Tex-Mex
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 8
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 cup onion, diced
- 1 1/2 cups bell peppers, diced (I used yellow and orange, but you can use your favorite color bell pepper)
- 2 teaspoons garlic, minced
- 1 pound ground chicken (or turkey)
- 15 ounces (1 can) tomato sauce
- 30 ounces (2 cans) diced tomatoes, with liquid
- 15 ounces (1 can) dark red kidney beans, with liquid (drain if you prefer a thicker soup)
- 15 ounces (1 can) pinto beans, with liquid (drain if you prefer a thicker soup)
- 15 ounces (1 can) black beans, rinsed and drained
- 1 1/2 ounces (1 1/2 packets) taco seasoning (or to taste)
Optional Toppings
- plain Greek yogurt or sour cream
- sliced avocado
- shredded cheddar cheese
- tortilla chips
Here’s how to make it:
- In a soup pot or dutch oven over medium heat, add the olive oil, onion, peppers and garlic. Stir to combine. Add ground chicken and sauté until chicken is no longer pink and vegetables are crisp-tender, about 8 to 10 minutes. (I used yellow and orange bell peppers, but you can use your favorite color of bell peppers.)
- Add the tomato sauce, diced tomatoes, beans and taco seasoning. Stir to combine. Simmer, stirring occasionally, until cooked through, about 10 minutes. (Feel free to taste the soup and add more taco seasoning if you prefer a more intense flavor. For additional spice, you also could add a sprinkle of crushed red pepper flakes.)
- Scoop into bowls and serve on its own or with tortilla chips on the side. Top with your favorite taco toppings, if desired. Store leftover soup in an airtight container in the refrigerator and reheat in the microwave.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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