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Taco Soup (gluten-free)

Taco soup is guaranteed to be a family favorite. Made with ground beef, black beans, corn and tomatoes it’s healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free.

This taco soup recipe tastes like a cross between chili and a taco – it’s delicious! And you definitely won’t be missing any tortillas with this flavorful recipe.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

Taco Soup

Taco soup is just the easiest, tastiest, year-round soup recipe. I love it and I think you’re gonna love it as well. Bonus – it makes for a fab Taco Tuesday meal without the need to fuss with any sort of gluten-free taco shells. Oh, and kids will slurp it right up. Are you excited yet?

This taco soup is loaded with flavor and the perfect amount of spices. It’s not only beautiful, but it tastes amazing and I guarantee the whole family will love it.

How to Make Taco Soup

Taco soup can be made in a large pot on the stove in about 30 minutes. The great thing about this recipe is that it’s loaded with veggies and protein, so it’s filling. In a good, nutrient-dense way. Here’s how easy it is to make:

  • Brown the ground beef on the stove
  • Add the diced onion, bell pepper, taco seasoning and tomato paste and stir for 2 minutes
  • Add the drained and rinsed cans of black beans, kidney beans and corn along with the diced tomatoes, green chilies and water
  • Bring it all to a boil, cover and cook for 20 minutes
  • Serve it up, garnish and enjoy!

The recipe instructions are pretty self-explanatory (and make sure to watch the video below), but I did want to mention one thing. When it comes to the beans, make sure you drain and rinse them. Canned veggies, especially beans, have been sitting in a salt water solution to preserve them. But that means they’re loaded with sodium. By rinsing them, you can reduce that sodium level by about 40%.

And even a salt lover like me (I run very low blood pressure) doesn’t need the extra sodium that comes from canned beans. So always rinse.

Can you Make Taco Soup in a Slow Cooker or Crockpot?

Yes, absolutely! I make this taco soup recipe in a large pot on the stove (as it only takes 30 minutes). But if you prefer to use a slow cooker or crockpot to “set it and forget it” you could do so.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

For the Freshest Taco Soup

Taco soup is all about the flavor and spices. So I recommend using my homemade taco seasoning for the freshest, most bold flavor. It’s the same taco seasoning that can be found on my Taco Stuffed Zucchini Boats. It’s a must-make recipe for any Mexican food lover. Hint hint, make a large batch.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

How to Garnish Taco Soup

When it comes to toppings, get creative. Add some diced avocado, jalapenos and cilantro. You could also add a dollop of sour cream or a dollop of my dairy-free cashew sour cream.

For all of my dairy-free folks, I’ve kept this recipe dairy-free, though I did add the option of cheese on top. Given that Taco Soup is a Mexican-inspired recipe, I went with a light sprinkle of cotija cheese, but you could always use cheddar as well.

Cotija cheese is quite the salty cheese (see, another reason to rinse those beans) and the great thing is a little of it adds a lot of flavor.

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!

For more healthy, Mexican-inspired recipes, make sure to check out my Carne Asada Fries, Citrus Shrimp Ceviche, Chicken and Avocado Burritos, Black Bean Mexican Pizza, Steak Fajitas, Shrimp Tacos, Grilled Fish Tacos or Pulled Pork Street Tacos. And you can’t forget my Mango Margarita.

Watch This Quick Video of My Taco Soup Recipe

Taco soup is guaranteed to be a family favorite. It's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free. The perfect healthy dinner!
4.88 from 8 votes

Taco Soup (gluten-free)

Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Servings: 5 servings
Author: Lisa Bryan
Print Recipe Pin Recipe
Taco soup is guaranteed to be a family favorite. Made with ground beef, black beans, corn and tomatoes, it's healthy, incredibly easy (only takes 30 minutes) and naturally gluten-free.

Ingredients

  • 1 pound ground beef
  • 1/2 large onion, diced
  • 1 green bell pepper, diced
  • 1 tbsp tomato paste
  • 1 recipe taco seasoning, or 2 tbsp if you've made a large batch
  • 15 oz canned black beans, drained and rinsed
  • 15 oz canned kidney beans, drained and rinsed
  • 15 oz canned sweet corn, drained and rinsed
  • 15 oz canned diced tomatoes
  • 4 oz canned diced green chilies
  • 3 cups water

optional toppings

  • avocado
  • jalapeno peppers
  • cilantro
  • cotija cheese, or other cheese
  • sour cream
  • cashew sour cream, dairy-free

Instructions

  • In a large pot over medium heat cook the ground beef until browned. Drain any fat.
  • Add the diced onion, bell pepper, taco seasoning and tomato paste. Stir and sweat the ingredients together for 1-2 minutes.
  • Add the drained and rinsed cans of black beans, kidney beans and sweet corn. Then add the full cans of diced tomatoes, diced green chilies and water.
  • Bring to a boil, then cover, reduce the heat to low and simmer for 20 minutes. Alternatively, you could add all of the ingredients to a slow cooker and cook on low for 6 hours (or more) or high for 4 hours.
  • To serve, ladle the taco soup into bowls. Then add your favorite toppings.

Lisa's Tips

  • This is a great soup to cook in a large batch for healthy meal prep. You can freeze individual portions and reheat as needed.
  • For a meatless Monday or vegetarian/vegan option, you could easily replace the ground beef with quinoa.

Nutrition

Calories: 472kcal, Carbohydrates: 45g, Protein: 28g, Fat: 20g, Saturated Fat: 7g, Cholesterol: 64mg, Sodium: 990mg, Potassium: 1076mg, Fiber: 12g, Sugar: 5g, Vitamin A: 255IU, Vitamin C: 35.7mg, Calcium: 107mg, Iron: 5.6mg
Course: Main Course
Cuisine: Mexican
Keyword: taco soup, taco soup recipe
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Tag @downshiftology and hashtag it #downshiftology.

Originally posted August 2017, but updated to include new information.

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37 comments on “Taco Soup (gluten-free)”

  1. My go-to recipe if I have to cook, everybody loves and i just put something aside for me before i add the meat. Easy vegetarian/vegan option :))

    • Wonderful! I’m happy you loved the recipe. And yes, the Taco Soup is easily modifiable to vegetarian/vegan. I’m glad you’re able to tailor it to your preferences. :)

  2. It’s so cold here today and that soup would be so so good!

  3. Are you sure about the nutrition numbers here? You show 6g carb over 5 servings. That’s 30g carb for the entire recipe. Without including a fiber number I can’t tell if you mean that to be total carbs or net carbs. One can of sweet corn is nearly 30g net carbs all by its lonesome. Then add the tomatoes and you’ve shot past 30g before even opening a can of beans. Seems very off to me. 

  4. Yum! My family loves tortilla soup, so this warm, hearty taco soup looks like it will be right up our alley!

  5. The broth is so incredibly flavorful. I’ve been on a soup kick lately, so this was absolutely perfect. Thanks for the recipe! 

  6. Delicious! Made without the beef to make it vegetarian! Thanks for a delicious recipe!

  7. Gorgeous soup and easy recipe to boot! We are huge taco soup fans over here and it doesn’t get more delicious than this! Thanks for sharing :)

  8. Taco soup is my favorite soup during this cold weather!!

  9. If using quinoa, do I just rinse well a pound of dry quinoa and follow directions or does water amount need to be adjusted ?
    Looking forward to trying a meatless version. Thanks so much !

  10. I made this last week after watching the video. We really enjoyed it. I made the taco seasoning as directed. My only change will be to cut back on the cayanne pepper. It overpowered the dish for me. I’ll let guests add more to their taste next time. But this is well worth making. Have leftovers in the freezer for a quick meal.

    Rating: 4
  11. This soup ticks all of the boxes. It is easy to make, the ingredients are inexpensive, it is hearty and filling, you can freeze the leftovers and you cannot fault the flavour. Another great recipe from Downshiftology.

    Rating: 5
  12. Just made a batch of Taco Soup. It is ab fab!

    One tweek, I squeezed the juice of one lime onto the chopped avocados. It helps them from browning but adds a another pop of flavor to the lucky spoonfuls containing a bit of avo.

  13. I love these kind of recipes as summer winds down. It’s the perfect way to bring in the Fall season and these flavors look delectable.

  14. This is the sort of easy, tasty no nonsense s oup I cook all year round too. I had a coeliac step sister when I was a teenager, adn we ate a lot of tacos actually. The corn tortillas were harder to find but tasted just as good as wheat ones.

  15. Never tried a taco soup but I cant take my eyes off on those pictures. It’s tempting yum!

  16. Great video and what a gorgeous kitchen you have! Mine is so dark that I couldn’t possibly do videos in it. In fact, the best light is in my very small laundry room — that would be a funny thing to watch, huh? Me making soup next to my washer/dryer!

    • Thanks Lisa! Surprisingly, while my kitchen is white there’s actually not a lot of natural light (no windows!). I have to use studio lights to light it up for video. And you never know, it could be quite entertaining to watch you make soup next to your washer/dryer! Haha. ;) x

  17. Such beautiful photos! And this recipe sounds so comforting and delicious

  18. No excuses needed – it’s a fabulous taco-soup fusion recipe! Love the avocado addition on top, especially.