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Taco Soup

photo of taco soup
Makes: 10 servings

Top this ground beef and bean taco soup with shredded lettuce and fat-free sour cream or nonfat yogurt for the full taco experience.

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

  1. Wash hands with soap and water.
  2. Brown meat in a pot over medium heat.
  3. Put meat in a strainer to drain fat. Rinse with hot water.
  4. Mix all the ingredients in the same pot and cook on low for an hour.

Notes

Learn more about:

Source:

2009 Recipe Calendar
University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1 cup (298g)
Nutrients Amount
Total Calories 184
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 26 mg
Sodium 240 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 63 mg
Iron 3 mg
Potassium 586 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 184
Total Fat 4 g
Saturated Fat 2 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 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 63 mg
Potassium 586 mg
Sodium 240 mg
Copper 0 mg
Iron 3 mg
Magnesium 51 mg
Phosphorus 202 mg
Selenium 8 mg
Zinc 3 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 ounces
Vegetables 1 1/4 cups
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