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Taco Soup II

This healthy recipe comes from NDSU Extension Service.


  • 1 pound lean or extra-lean ground beef
  • 1 onion, chopped
  • 2 (14.5-ounce) cans diced tomatoes (with juice)
  • 2 (15.5-ounce) cans whole-kernel corn, drained and rinsed
  • 2 (15.5-ounce) cans red kidney beans, drained and rinsed
  • 1 1/2 tsp. chili powder (or to taste)
  • 3/4 tsp. cumin powder
  • 3/4 tsp. garlic powder
  • 1 c. water*
  • Optional toppings (shredded cheese, sour cream, tortilla chips)


  • Cook meat with the chopped onion in a pot over medium heat until browned. Drain fat from meat using a strainer if available. Mix all the ingredients in the pot and cook on low for one hour. This also could be prepared in a slow cooker. Assemble as directed and cook on low for six to eight hours. This soup freezes well.
  • (*) If you prefer a thinner soup, add water to desired consistency and adjust spices to taste.

Makes 10 servings.

Per Serving: about 190 calories, 5 grams (g) of fat, 25 g carbohydrate, and 5 g fiber.

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