Description
Hearty, one-pot Taco Soup gets a protein boost from quinoa and black beans for a cozy, meatless dinner in about 30 minutes. A tomato-chili broth is loaded with corn, beans, and tender quinoa, then finished with lime and all your favorite taco toppings. It’s weeknight-easy, naturally vegetarian and gluten-free, and perfect for meal prep.
Ingredients
For the Taco Soup
1 tablespoon olive oil
1 medium onion, diced
1 red bell pepper, diced
3 cloves garlic, minced
1 cup uncooked quinoa, rinsed well
2 tablespoons taco seasoning (or a mix of chili powder and cumin)
1 teaspoon smoked paprika
1 teaspoon dried oregano
1 teaspoon fine sea salt, plus more to taste
1/4 teaspoon black pepper
1 can (15 ounces) black beans, drained and rinsed
1 can (15 ounces) corn kernels, drained (or 1 1/2 cups frozen corn)
1 can (14.5 ounces) diced tomatoes, preferably fire-roasted
4 cups vegetable broth (low-sodium)
1 tablespoon tomato paste (optional, for extra richness)
1–2 teaspoons finely chopped canned chipotle or a pinch of chili flakes (optional, for heat)
Juice of 1 lime
For Serving (optional)
Diced avocado
Chopped fresh cilantro
Sliced green onions
Shredded cheddar or Mexican-blend cheese
Plain Greek yogurt or plain yogurt
Crushed tortilla chips or baked tortilla strips
Extra lime wedges
Instructions
Prep ingredients
Rinse quinoa in a fine-mesh strainer until the water runs clear. Dice onion and bell pepper, mince garlic, and open all cans.Sauté aromatics
Heat olive oil in a medium or large pot over medium heat. Add onion and bell pepper with a pinch of salt. Cook 4–5 minutes, stirring occasionally, until onion is translucent and pepper is slightly softened. Stir in garlic and cook 30–60 seconds more, just until fragrant.Bloom spices
Add taco seasoning, smoked paprika, oregano, black pepper, and another small pinch of salt. Cook, stirring constantly, for 30–45 seconds to toast the spices.Add quinoa and liquids
Stir in rinsed quinoa to coat with aromatics and spices. Add diced tomatoes (with juices), tomato paste (if using), and vegetable broth. Scrape the bottom of the pot to release any browned bits.Add beans, corn, and heat
Stir in black beans, corn, and chipotle or chili flakes (if using). Bring the mixture just up to a boil over medium-high heat.Simmer
Reduce heat to low or medium-low so the soup is at a gentle simmer. Partially cover and cook about 15 minutes, stirring once or twice, until quinoa is tender and you see the little “tails” unfurling. The soup should be slightly thickened but still brothy.Finish and adjust
Turn off the heat. Stir in lime juice. Taste and adjust with more salt, lime, or a pinch of chili powder or smoked paprika as needed. Let sit 5 minutes to thicken slightly.Serve
Ladle soup into bowls and top with avocado, cilantro, green onions, cheese, yogurt, tortilla chips, and extra lime wedges as desired. Serve warm.
Notes
Use low-sodium broth and well-rinsed beans so you can control the salt at the end.
Frozen corn, frozen chopped onions, and pre-minced garlic work well and save time.
Add extra veggies like zucchini or baby spinach in the last few minutes of simmering.
For a creamier soup, stir in a spoonful of plain yogurt or blend a small scoop of soup and stir it back in.
The soup thickens as it sits; add a splash of water or broth when reheating if you want it soupier.
Freezes well (without toppings) for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: soup recipes
- Method: One-pot, stovetop
- Cuisine: Mexican-Inspired