Easy Taco Soup with Pumpkin & Turkey (One-Pot, 35 Minutes)

Quick Facts

• Time: 10 minutes prep • 25 minutes cook
• Yield: 4–6 servings
• Skill: Easy
• Method: One-pot, stovetop
• Diet: Gluten-Free, High Protein, Freezer-Friendly

Introduction

Taco Soup is the cozy answer when you want all the flavor of taco night wrapped up in a steaming bowl, and this pumpkin turkey version might become your new fall obsession. Silky pumpkin purée melts into a chile-tomato base, hugging tender ground turkey, black beans, and sweet corn in a rich orange broth. You get the comfort of a creamy soup without heavy cream, plus the familiar taco flavors everyone at the table already loves.

This taco soup is perfect for busy families, meal-prep fans, or anyone who wants something warm and satisfying without babysitting a complicated recipe. Everything happens in one pot on the stove top, it’s done in about 35 minutes, and it freezes beautifully for future “I don’t feel like cooking” nights. Keep it simple with a sprinkle of cheese, or go all-in with avocado, cilantro, lime, and crunchy tortilla strips.

If this cozy bowl becomes a favorite, you’ll love exploring more Taco Soup recipes to keep taco night feeling fresh.

Why You’ll Love It

• Weeknight-easy: One pot, simple steps, and clear timing so dinner doesn’t feel stressful.
• Flexible: Swap veggies, beans, or toppings based on what’s in your fridge or pantry.
• Balanced flavor: Warm spices, a little chili heat, bright lime, and natural sweetness from pumpkin and corn.
• Great leftovers: Thickens slightly in the fridge and reheats into an even cozier bowl the next day.

Easy Taco Soup with Pumpkin & Turkey (One-Pot, 35 Minutes)

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Lily
• Total Time: 35 minutes
• Yield: 4–6 servings
• Diet: Gluten Free

Print Recipe

Pin Recipe

Description

Taco Soup is the cozy answer when you want all the flavor of taco night in a steaming bowl. Pumpkin purée melts into a chile-tomato broth with lean ground turkey, black beans, and corn for a silky, lightly creamy texture—no heavy cream needed. It’s a one-pot, weeknight-friendly dinner that’s high in protein, naturally gluten-free, and perfect for toppings like avocado, cheese, cilantro, and crunchy tortilla strips.

---

Ingredients

• 1 tablespoon olive oil

• 1 pound lean ground turkey

• 1 small yellow onion, diced

• 3 cloves garlic, minced

• 1 red bell pepper, diced

• 1 small jalapeño, seeded and minced (optional, for heat)

• 2 tablespoons chili powder

• 2 teaspoons ground cumin

• 1 teaspoon smoked paprika

• 1 teaspoon dried oregano

• 1/4 teaspoon ground cinnamon (optional but great with pumpkin)

• 1 teaspoon fine sea salt, plus more to taste

• 1/2 teaspoon black pepper

• 2 tablespoons tomato paste

• 1 can (14.5 ounces) fire-roasted diced tomatoes

• 1 cup canned pumpkin purée (not pumpkin pie filling)

• 3 cups low-sodium chicken broth

• 1 can (15 ounces) black beans, drained and rinsed

• 1 cup frozen or canned corn kernels (drained if canned)

• Juice of 1 lime

Toppings (optional but recommended):

• Diced avocado

• Shredded cheddar or Monterey Jack cheese

• Plain Greek yogurt or sour cream

• Fresh cilantro leaves

• Thinly sliced green onion

• Crispy tortilla strips or crushed corn tortilla chips

Cook Mode Prevent your screen from going dark

---

Instructions

1. Sauté turkey and onion.
   Heat olive oil in a large heavy pot or Dutch oven over medium heat. Add the ground turkey and diced onion, breaking the meat into small crumbles. Cook 5–6 minutes, until the turkey is no longer pink and the onion is soft and translucent.

2. Add garlic and peppers.
   Stir in the garlic, red bell pepper, and jalapeño. Cook 2–3 minutes, until the peppers start to soften and the garlic is fragrant (not browned).

3. Bloom the spices.
   Add chili powder, cumin, smoked paprika, oregano, cinnamon (if using), salt, and pepper. Stir constantly for about 1 minute so the spices coat the turkey and vegetables and become very aromatic.

4. Stir in tomato paste and pumpkin.
   Add the tomato paste and pumpkin purée. Cook, stirring, for 1–2 minutes, letting the tomato paste darken slightly to deepen the flavor.

5. Build the soup.
   Pour in the fire-roasted diced tomatoes (with their juices) and chicken broth, scraping the bottom of the pot to release any browned bits. Stir in the black beans and corn until everything is well combined.

6. Simmer.
   Bring the soup just to a boil, then reduce heat to low and simmer uncovered for 15–20 minutes. You want gentle bubbles and a slightly thickened, rich orange broth.

7. Finish with lime and adjust.
   Stir in the lime juice. Taste and adjust with more salt, pepper, and/or a pinch of extra chili powder if you like more heat.

8. Serve with toppings.
   Ladle into bowls and let sit 2–3 minutes so it’s not scorching hot. Top with cheese, avocado, cilantro, green onion, yogurt or sour cream, and tortilla strips or chips.

Notes

• Use low-sodium broth so you can fine-tune the salt at the end.

• Swap ground turkey for ground chicken, plant-based crumbles, or extra beans for a meatless version.

• Any mild chili-style bean works: black, pinto, or kidney.

• For extra veggies, add diced zucchini, carrots, or a handful of baby spinach near the end.

• To lighten: use extra broth and go lighter on cheese and avocado; bulk up with extra vegetables.

• For ultra-creamy texture: blend about 1 cup of the soup (including beans and pumpkin) and stir it back in, or swirl in Greek yogurt off the heat.

• Storage: keeps 3–4 days in the fridge and up to 3 months in the freezer (without toppings). Add a splash of broth or water when reheating if it’s too thick.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: soup recipes
• Method: One-pot, stovetop
• Cuisine: Mexican-inspired

Ingredients

For 4–6 servings:

• 1 tablespoon olive oil
• 1 pound lean ground turkey
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 small jalapeño, seeded and minced (optional for heat)
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/4 teaspoon ground cinnamon (optional but amazing with pumpkin)
• 1 teaspoon fine sea salt, plus more to taste
• 1/2 teaspoon black pepper
• 2 tablespoons tomato paste
• 1 can (14.5 ounces) fire-roasted diced tomatoes
• 1 cup canned pumpkin purée (not pumpkin pie filling)
• 3 cups low-sodium chicken broth
• 1 can (15 ounces) black beans, drained and rinsed
• 1 cup frozen or canned corn kernels (drained if canned)
• Juice of 1 lime

Toppings (all optional but highly recommended):

• Diced avocado
• Shredded cheddar or Monterey Jack cheese
• Plain Greek yogurt or sour cream
• Fresh cilantro leaves
• Thinly sliced green onion
• Crispy tortilla strips or crushed corn tortilla chips

What each ingredient does:

• Olive oil: Helps brown the turkey and bloom the spices.
• Ground turkey: Lean protein that keeps the soup light but hearty.
• Onion, garlic, bell pepper, jalapeño: Build a flavorful, slightly sweet and spicy base.
• Chili powder, cumin, smoked paprika, oregano, cinnamon: Bring classic taco flavor and cozy warmth.
• Salt and pepper: Make all the flavors pop.
• Tomato paste & diced tomatoes: Deepen the tomato base and add body.
• Pumpkin purée: Adds silky texture, subtle sweetness, and extra fiber.
• Chicken broth: Thins the soup to the perfect spoonable consistency.
• Black beans & corn: Add bulk, color, and satisfying texture.
• Lime juice: Brightens the whole pot at the end.
• Toppings: Bring freshness, creaminess, crunch, and that “taco bar” vibe.

Pro tip: Use low-sodium broth so you can season perfectly at the end without oversalting.

Substitutions & Swaps

Think of this taco soup as a template you can tweak.

• Aromatics: No jalapeño? Skip it or add a pinch of cayenne. Swap red bell pepper for yellow or green.
• Protein: Ground turkey can be replaced with ground chicken or a plant-based crumble. Just brown it the same way.
• Veggies: Stir in diced zucchini, carrots, or extra bell peppers. Frozen mixed veggies also work in a pinch.
• Beans: Use pinto, kidney, or a mix of whatever beans you like. Chickpeas are great for extra texture.
• Broth & fat: Chicken broth can be replaced with vegetable broth. If you’d like a richer soup, add a tablespoon of butter at the end.

For diet adjustments:

• Dairy-free: Skip cheese and use a dairy-free yogurt or just stick with avocado and salsa.
• Gluten-free: Use certified GF broth and tortilla chips or strips.
• Lower carb: Use fewer beans and corn, and bulk things up with extra turkey and bell peppers.

Budget and time savers: use frozen chopped onions and peppers, pre-minced garlic, and canned beans so everything goes straight into the pot.

Equipment Notes

You don’t need anything fancy, just:

• Large heavy pot or Dutch oven (5–6 quart): Gives the soup room to simmer without splashing.
• Wooden spoon or spatula: Makes breaking up the ground turkey easy.
• Measuring spoons and cups: For reliable seasoning each time.

A heavy-bottomed pot is helpful because it distributes heat evenly, reducing the chance of hot spots and scorching. If your pot tends to stick, use a touch more oil and keep the heat on medium. For easier cleanup, soak the pot with warm soapy water as soon as it cools.

Step-by-Step: How to Make Pumpkin Turkey Taco Soup

1. Sauté the aromatics and turkey.
   Heat the olive oil in your pot over medium heat. Add the ground turkey and diced onion, breaking the meat into small crumbles. Cook for 5–6 minutes until the turkey is no longer pink and the onion is soft and translucent. This browning step builds deep flavor.
2. Add garlic and peppers.
   Stir in the garlic, red bell pepper, and jalapeño. Cook for 2–3 minutes until the peppers start to soften and the garlic smells fragrant, not burnt. Keep the heat moderate so the garlic doesn’t scorch.
3. Bloom the spices.
   Sprinkle in the chili powder, cumin, smoked paprika, oregano, cinnamon, salt, and pepper. Stir constantly for about 1 minute. You’ll see the spices coat the turkey and vegetables and smell much more aromatic—this blooming step wakes them up.
4. Stir in tomato paste and pumpkin.
   Add the tomato paste and pumpkin purée. Cook, stirring, for another minute or two. The tomato paste should darken slightly; this caramelizing gives the soup a richer base.
5. Build the soup.
   Pour in the diced tomatoes (with their juices) and chicken broth, scraping the bottom of the pot with your spoon to release any browned bits. Add the black beans and corn, then stir everything together until well combined.
6. Simmer gently.
   Bring the soup just to a boil, then reduce the heat to low and simmer uncovered for 15–20 minutes. You want small, lazy bubbles and a slightly thickened broth. The turkey will become more tender and the flavors will meld.
7. Finish and taste.
   Stir in the lime juice. Taste and adjust with more salt, pepper, or a pinch of chili powder if you like extra heat. The soup should taste bright, warm, and slightly creamy from the pumpkin.
8. Serve with toppings.
   Ladle into bowls and top with cheese, avocado, cilantro, yogurt, and tortilla strips. Let the soup sit for 2–3 minutes in the bowl so it’s not scorching hot when you dig in.

Make-Ahead, Storage & Reheating

This taco soup is practically made for meal prep.

• Make-ahead: Brown the turkey with onion, garlic, and spices up to 2 days ahead. Store the base in the fridge, then reheat with broth, pumpkin, beans, and corn when you’re ready.
• Fridge: Store cooked soup in airtight containers for 3–4 days. The flavors deepen, and the broth thickens slightly from the beans and pumpkin.
• Freezer: Cool completely, then portion into freezer-safe containers or bags. Freeze for up to 3 months. Leave off toppings; add fresh avocado, herbs, and lime after reheating.
• Reheating: Warm gently on the stove over medium-low heat, adding a splash of broth or water if it’s too thick. For a single serving, the microwave works too—stir halfway through for even heating.

How to Lighten It or Make It Creamy

• To lighten:
  Use extra broth and reduce the cheese and avocado toppings. Add an extra cup of veggies like zucchini, bell pepper, or spinach to increase volume without making it heavier.
• To make it ultra-creamy:
  Blend 1 cup of the soup (beans, pumpkin, broth) until smooth, then stir it back into the pot. You can also add a swirl of plain Greek yogurt off the heat for tangy creaminess—just temper it first with a little hot soup in a bowl so it doesn’t curdle. Avoid boiling after adding dairy.

Toppings, Garnishes & Finishes

Taco soup is all about the toppings. Try:

• Crunch: Tortilla strips, crushed tortilla chips, or toasted pumpkin seeds.
• Fresh: Cilantro, green onion, or diced fresh tomato.
• Tang & heat: Lime wedges, pickled jalapeños, chili flakes, or a drizzle of hot sauce.

A sprinkle, a swirl, a squeeze—those last three seconds of toppings make the bowl feel restaurant-worthy.

Sides & Pairings

You honestly don’t need much with this hearty taco soup. Some favorite sides:

• Warm corn tortillas or crusty bread for dunking.
• A simple green salad with lime vinaigrette.
• Steamed or roasted veggies like broccoli or cauliflower if you want extra greens.

For drinks, sparkling water with lime or a light, fruity drink pairs nicely with the warm spices and lime in the soup.

When you’re ready for even more comforting bowls, check out my collection of easy soup recipes that work all year long.

Scaling the Recipe

Need to feed a crowd or cook for one?

• To double: Use a large Dutch oven (7–8 quart) and double all ingredients. Simmer time stays roughly the same, but give it a few extra minutes so the center heats through.
• To halve: Use a smaller pot and cut everything in half. Check seasoning at the end; you may need a touch less salt.
• Batch cooking: Cool large batches quickly by spreading the soup into shallow containers before refrigerating or freezing.

Nutrition & Dietary Notes

This taco soup is:

• High in protein from lean turkey and beans, which keeps you full.
• Rich in fiber from beans, corn, and pumpkin, supporting digestion and steady energy.
• Naturally gluten-free as long as your broth and tortilla toppings are GF.

If you’re avoiding dairy, simply skip the cheese and use dairy-free yogurt or extra avocado.

Troubleshooting

• Too salty? Add more pumpkin, beans, or a splash of unsalted broth. A squeeze of lime also helps balance saltiness.
• Too bland? Add a pinch of salt first, then extra chili powder or cumin, and finish with more lime and fresh cilantro.
• Too thick? Stir in broth or water a little at a time until it’s as soupy as you like.
• Too thin? Simmer uncovered for 5–10 minutes more, or mash some beans against the side of the pot to naturally thicken.
• Overcooked veggies? Add a handful of fresh bell pepper or spinach right at the end for a pop of crisp texture.

FAQs

Can I use frozen or precut ingredients?
Yes. Frozen onion, bell pepper, and corn work great and save chopping time. Add them straight to the pot.

What proteins can I swap for turkey?
Ground chicken works the same way. For a meatless version, use plant-based crumbles or extra beans.

How do I keep the soup from drying out when reheating?
Stir in a splash of broth or water before reheating and cover the pot or bowl so moisture stays trapped.

Can I make this dairy-free or gluten-free?
It’s naturally gluten-free with the right broth; just choose dairy-free toppings like avocado, salsa, and cilantro to keep it dairy-free too.

How long does it keep and freeze?
The soup keeps 3–4 days in the fridge and up to 3 months in the freezer when stored properly.

Variations

• Lemony Herb Taco Soup: Stir in extra lime juice and plenty of chopped cilantro and parsley just before serving.
• Spicy Chipotle Taco Soup: Add 1–2 chopped chipotle peppers in adobo with the spices for smoky heat, and balance with a bit more lime.
• Creamy Parmesan Taco Soup: Finish with a generous handful of grated hard cheese and a splash of milk or extra broth for a richer finish.

Chef Notes / Test Kitchen Tips

The single biggest flavor upgrade is taking time to brown the turkey and bloom the spices before adding liquids. Rushing this step makes the soup taste flat. Season in stages—lightly salt the turkey as it cooks, then taste again after simmering and adjust with more salt and lime at the end.

The soup is usually “done” somewhere between 18 and 22 minutes of gentle simmering, but you can let it go longer on very low heat if you like the flavors deeper. Just add a splash of broth if it gets thicker than you prefer.

Conclusion

This pumpkin turkey taco soup proves that weeknight Taco Soup can be comforting, nutrient-dense, and incredibly easy all at once. With one pot, everyday ingredients, and a 35-minute total time, it slides smoothly into your regular dinner rotation.

Make a big batch, stash a few portions in the freezer, and you’ll always have a cozy, taco-inspired dinner ready to reheat. When you try it, play with toppings and swaps to make it truly yours—and keep the recipe handy for the next chilly night.