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.
PrintTaco Soup
My dear friend, fellow dietitian and nutrition nerd, Becky Short, gave me this recipe years ago.
- Total Time: 20 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
Instructions
- Combine all ingredients together in a stock pot or instant pot.
- 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.
- Top with crumbled tortilla chips, nonfat cheddar cheese, or non fat sour cream (or vegan alternatives).
Notes
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
- Serving Size: 12
- Calories: 205
- Sugar: 5g
- Sodium: 892mg
- Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 13g
- Cholesterol: 0mg
