Description
This Irresistibly Creamy High-Protein Taco Soup is a comforting and nutritious meal perfect for cozy dinners. Made with lean ground turkey, black beans, corn, and a blend of hearty spices, it’s thickened with creamy Greek yogurt for a rich texture without the extra fat. Easy to prepare in one pot, this soup offers a satisfying combination of protein and fiber, ideal for a healthy, flavorful meal.
Ingredients
Scale
For the Soup
- 1 lb Lean Ground Turkey (can substitute with ground chicken or beef)
- 1 medium Yellow Onion, diced (or shallots/leeks)
- 3 cloves Garlic, minced (or garlic powder to taste)
- 1 (15 oz) can Black Beans (or kidney/pinto beans, drained and rinsed)
- 1 (14.5 oz) can Diced Tomatoes with Green Chilies (or plain diced tomatoes)
- 1 cup Corn Kernels (fresh or canned, drained)
- 4 cups Low Sodium Chicken Broth (or vegetable broth for vegetarian option)
- 1 cup Nonfat Plain Greek Yogurt (or low-fat sour cream)
- 2 tbsp Taco Seasoning (homemade mix: combine cumin, chili powder, paprika)
- Salt, to taste
- Black Pepper, to taste
- 2 tbsp Lime Juice (can substitute with lemon juice)
For Garnishing
- 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 until it is fully browned and no longer pink, breaking it up with a spoon as it cooks.
- Sauté the aromatics: Add the diced onion and minced garlic to the pot. Cook for 3–4 minutes until the onion becomes translucent and fragrant, stirring occasionally to prevent burning.
- Add the taco seasoning: Sprinkle in the taco seasoning and stir well to coat the meat and vegetables. Cook for 1–2 minutes to allow the spices to bloom and deepen in flavor.
- Incorporate remaining ingredients: Stir in the black beans, diced tomatoes with green chilies, corn kernels, and chicken broth. Mix thoroughly and bring the mixture to a gentle simmer.
- Simmer the soup: Let the soup simmer uncovered for about 15 minutes, stirring occasionally, until it thickens slightly and the flavors meld together.
- Stir in Greek yogurt: Remove the pot from heat and gently fold in the nonfat plain Greek yogurt until the soup is creamy and well combined, taking care not to curdle the yogurt.
- Season and finish: Taste the soup and adjust seasoning with salt, black pepper, and lime juice to brighten the flavors.
- Garnish and serve: Ladle the soup into bowls, garnish with chopped cilantro if desired, and serve hot for a cozy, nutritious meal.
Notes
- Great for meal prep; stores in the fridge for up to 4 days and freezes well for up to 3 months.
- Adjust the spice levels by modifying the amount of taco seasoning or adding fresh chili peppers.
- For a vegetarian version, use vegetable broth and substitute ground turkey with extra beans or plant-based protein.
- Be gentle when stirring in the Greek yogurt to prevent curdling and maintain creaminess.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mexican
Keywords: taco soup, high protein soup, creamy soup, lean turkey recipe, healthy dinner, Mexican soup
