“Dump and Go” Taco Soup Recipe
Updated: Feb 27
Although I think it is healthier to eat fresh or frozen vegetables, this taco soup recipe, for simplicity, uses all canned vegetables and beans (unless you add onions and/or peppers- highly recommended). It was a great recipe while we were in college. Our parents would want to stock us up with food while we were home on break, and packaged food had a long shelf life, so that was what we brought back. This soup is a great easy way to have a healthy home-made meal, without really requiring any skill… no chopping, no making sauces, no measuring, just dump and go! Plus, who doesn’t love a one-pot meal?
This can be easily customizable to be vegan (omit the beef, or replace with lentils), and you can use whatever canned veggies and beans you have on hand. Cut some corn tortillas into strips, brush with olive oil, sprinkle with salt and bake at 350 degrees for about 12 minutes, until they start to crisp. Or, just buy some organic corn chips to make it really easy! Serve with these, and some cheese and cilantro if desired. YUM! This has that classic taco flavor, spicy but not overpowering, it’s so delicious I know you will love it!
First, cook your beef until browned with onions and peppers. I used a frozen bag of fire roasted peppers and onions from Trader Joe’s. Feel free to use fresh if you don’t have frozen though!
Next, dump in all the cans, including the liquid! (Try to get organic and BPA free cans if possible! Also if there is a lower sodium version, get that because you are adding all the liquid). I also add in an additional “canful” of water.
Mix it up and dump in your taco seasoning packets. These packaged taco seasonings can have a lot of unnecessary added ingredients though (MSG, sugar, GMO corn flour), so read your labels!
I just used the spices I had on hand… 2 tbsp chili powder, 1 tbsp cumin, 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp red pepper flakes, 1 tsp oregano, 1 tsp paprika, 1 tsp pepper, pinch of salt).
Now, all you really have to do is get it hot, and it’s ready to eat! That being said, when we make it, we usually make it in the morning or early afternoon and let it cook away until dinner to really let the flavors come together!
My husband likes to eat this like a dip with chips and cheese. I like to add GREEN to mine! Think parsley or cilantro, and avocado.
"Dump and Go" Taco Soup Recipe
Serves: 6 servings
Prep time: 5 mins
Cook time: 2 hours
Total time: 2 hours 5 mins
Delicious taco flavors in a super easy "dump and go" taco soup recipe!
1 lb grassfed ground beef (omit or replace with lentils for vegan)
1 package frozen peppers and onions
1 can tomato sauce
1 can tomato paste
1 can diced tomatoes
1 can corn
1 can green beans
1 can kidney beans
1 can black beans
2 packets taco seasoning (alternative:2 tbsp chili powder, 1 tbsp cumin, ½ tsp onion powder, ½ tsp garlic powder, ½ tsp red pepper flakes, 1 tsp oregano, 1 tsp paprika, 1 tsp pepper, pinch of salt)
cilantro (optional, for topping)
corn tortillas or corn chips (optional, for topping)
avocado (optional, for topping)
sour cream (optional, for topping)
Cook ground beef with peppers and onions until browned through.
Dump all cans in pot, including their liquid.
Add one additional "canful" of water.
Mix in taco seasoning packets or spices.
Cook until heated through. (We prefer to cook for a couple hours on low to let flavors come together though).
Serve with toppings including corn tortilla strips or corn chips, avocado, sour cream, cilantro.
Enjoy! Let me know what you think of this taco soup recipe! Do you have any favorite one-pot or “dump and go” meals? Share with me in the comments!