Taco Soup
Top this ground beef and bean taco soup with shredded lettuce and fat-free sour cream or nonfat yogurt for the full taco experience.
- Yield
- 10 servings
- Serving size
- 1 cup (298g)
- Rating
- 3.20 of 5 (55 ratings)
Food groups
- Protein Foods: 1 ounces
- Vegetables: 1 1/4 cups
Ingredients
- 1 pound lean ground beef
- 2 cans diced tomatoes (14.5 oz)
- 3 cups corn (2-15.5 oz low-sodium cans, rinsed and drained)
- 2 cans red kidney beans, low-sodium (15.5 oz each, rinsed and drained)
- 1 1/2 teaspoons chili powder
- 3/4 teaspoon cumin powder
- 3/4 teaspoon garlic powder
- 1/3 cup water
Directions
- Wash hands with soap and water.
- Brown meat in a pot over medium heat.
- Put meat in a strainer to drain fat.
- Rinse with hot water.
- Mix all the ingredients in the same pot and cook on low for an hour.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 183.5 |
| Total Fat | 4.38 g |
| Saturated Fat | 1.5 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 26.29 mg |
| Carbohydrates | 23.72 g |
| Dietary Fiber | 7.29 g |
| Total Sugars | 5.97 g |
| Added Sugars included | 0 g |
| Protein | 14.29 g |
| Calcium | 63 mg |
| Potassium | 586 mg |
| Sodium | 239.68 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 51 mg |
| Phosphorus | 202 mg |
| Selenium | 8 mg |
| Zinc | 3 mg |
| Vitamin A | 25 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0.9 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 7 mcg |
| Folate | 51 mcg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.2 mg |
| Niacin | 3 mg |
| Choline | 67 mg |
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Source
Recipe by: 2009 Recipe Calendar — University of Maryland Extension — Food Supplement Nutrition Education Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/taco-soup. Federal works are public domain in the United States.