Quick Facts
- Time: 10 minutes prep • 25 minutes cook
- Yield: 5–6 bowls
- Skill: Beginner-friendly
- Method: One-pot, stovetop
- Diet: Gluten-Free, High Protein, Freezer-Friendly
Introduction
Taco Soup doesn’t get cozier than this pumpkin-laced version, where lean ground turkey and beans simmer in a silky, spiced broth that tastes like fall. Instead of relying on cream, this taco soup uses pumpkin purée to create a velvety texture that hugs every spoonful of turkey, black beans, and sweet corn. The result is a bowl that feels indulgent but still counts as a healthy taco soup.
If you’re constantly juggling work, family, and everything else, this recipe is designed to be your reliable, weeknight-ready friend. You brown the turkey, dump in pantry ingredients, simmer for a short spell, and then set up a simple topping bar so everyone can build their own perfect bowl. It’s great for Sunday meal prep, quick weeknight dinners, or cozy weekends when you want comfort food without spending your entire afternoon in the kitchen.
If this becomes your go-to weeknight dinner, save it alongside my other Taco Soups for a full lineup of cozy options.
Why You’ll Love It
- Weeknight-easy: Straightforward steps, simple ingredients, and done in about 35 minutes.
- Flexible: Works with whatever beans, veggies, and toppings you already have.
- Balanced flavor: Earthy pumpkin, warm taco spices, and bright lime keep every bite interesting.
- Great leftovers: Thickens gently and tastes even better the next day, perfect for lunches.
Taco Soup with Pumpkin & Turkey
Ingredients
Equipment
Method
- Add olive oil to a large pot and warm over medium heat. Add the ground turkey and diced onion. Cook for 5–7 minutes until turkey is browned and onion is soft.
- Add minced garlic, diced bell pepper, and jalapeño (if using). Cook for 2–3 minutes until fragrant and slightly softened.
- Stir in chili powder, cumin, smoked paprika, oregano, cinnamon, salt, and pepper. Cook for 1 minute to toast the spices.
- Stir in tomato paste and pumpkin purée. Cook for about 2 minutes until thickened and combined.
- Add diced tomatoes, broth, black beans, and corn. Stir well and scrape the pot to release any browned bits.
- Bring to a gentle boil, then reduce to low and simmer uncovered for 15–20 minutes until the soup thickens slightly.
- Turn off heat and stir in lime juice to taste. Adjust seasoning as needed.
- Ladle into bowls and serve with your favorite toppings: avocado, cheese, yogurt, cilantro, or tortilla strips.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 green or red bell pepper, diced
- 1 jalapeño, seeded and minced (optional)
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/4 teaspoon ground cinnamon
- 1 teaspoon kosher or sea salt, plus more to taste
- 1/2 teaspoon black pepper
- 2 tablespoons tomato paste
- 1 can (14.5 ounces) diced tomatoes (fire-roasted if possible)
- 1 cup pumpkin purée
- 3 cups low-sodium chicken or vegetable broth
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup corn kernels (frozen or canned, drained)
- Juice of 1–2 limes, to taste
Toppings:
- Chopped avocado
- Shredded cheese
- Plain Greek yogurt or sour cream
- Fresh cilantro or parsley
- Tortilla strips or crushed tortillas
- Extra lime wedges
What each ingredient does:
- Olive oil: Prevents sticking and helps build a flavorful fond on the bottom of the pot.
- Ground turkey: Adds lean, meaty richness to the soup.
- Onion, garlic, bell pepper, jalapeño: Create a classic Tex-Mex flavor base.
- Chili powder, cumin, smoked paprika, oregano, cinnamon: Layer warmth, smokiness, and depth in every bite.
- Salt and pepper: Pull all the flavors into focus.
- Tomato paste and diced tomatoes: Thicken the broth and add tangy richness.
- Pumpkin purée: Gives the soup its silky body and subtle sweetness.
- Broth: Ensures a spoonable, comforting soup consistency.
- Black beans and corn: Make it hearty and colorful.
- Lime juice: Finishes the soup with brightness and a clean flavor.
Pro tip: Add just half the salt at first; after simmering and adding lime, taste and adjust so the soup is perfectly seasoned without being too salty.
Substitutions & Swaps
You can adapt this taco soup to fit almost any diet or pantry situation.
- Aromatics: Use leeks or shallots in place of onion if that’s what you have. Skip jalapeño for a milder soup or swap in a pinch of red pepper flakes.
- Protein: Swap turkey for ground chicken or combine turkey with cooked lentils for extra fiber. For a vegetarian version, use two cans of beans and no meat, adding a bit more oil or broth as needed.
- Veggies: Toss in diced zucchini, carrots, or spinach at the end for extra color and nutrients. Frozen vegetables work well here.
- Beans: Replace black beans with pinto, kidney, or a mix of your favorites.
Diet tweaks:
- Dairy-free: Leave off cheese and use a dairy-free yogurt alternative or just extra avocado.
- Gluten-free: Ensure your broth and tortilla strips are certified GF.
- Extra hearty: Add a scoop of cooked rice or quinoa to each bowl when serving.
Shortcuts: use pre-chopped onion and pepper, jarred minced garlic, and store-bought taco seasoning if you’re in a real hurry (reduce added salt accordingly).
Equipment Notes
The equipment list is blissfully short:
- Large pot or Dutch oven (at least 5 quarts): Gives the soup room to bubble without splattering everywhere.
- Sturdy spoon: For breaking up the turkey and scraping up flavorful bits.
- Ladle: Makes serving easier and less messy.
A heavy pot helps maintain a steady simmer, which means you’re less likely to scorch the bottom while you’re multitasking. If you like, you can line up small bowls or ramekins for toppings, creating an instant taco soup bar on the counter.
Step-by-Step Instructions
- Brown the turkey and onion.
Add olive oil to your pot and warm over medium heat. Crumble in the ground turkey and add the diced onion. Cook, stirring often, for 5–7 minutes until the meat is cooked through and lightly browned in spots and the onion is soft. - Add garlic and peppers.
Stir in the minced garlic, bell pepper, and jalapeño (if using). Cook 2–3 minutes until the peppers begin to soften and the mixture smells fragrant. This builds the flavor base your soup will sit on. - Season with spices.
Sprinkle in chili powder, cumin, smoked paprika, oregano, cinnamon, salt, and pepper. Stir for 1 minute, letting the spices toast slightly and coat the turkey. You’ll see the meat turn a deep, warm color. - Stir in tomato paste and pumpkin.
Add the tomato paste and pumpkin purée. Cook, stirring constantly, for about 2 minutes. The tomato paste should darken slightly and everything will look thick and saucy—this is where the soup gets its rich backbone. - Add tomatoes, broth, beans, and corn.
Pour in the diced tomatoes and broth. Stir well, scraping the bottom of the pot to release any stuck bits. Add the black beans and corn, then stir again to distribute everything evenly. - Simmer the taco soup.
Bring the pot up to a gentle boil, then immediately reduce the heat to low and let it simmer uncovered for 15–20 minutes. You’re aiming for small bubbles around the edges and a slightly thickened, cohesive broth. - Finish with lime and adjust seasoning.
Turn off the heat and stir in the juice of 1 lime. Taste; if it needs more brightness, add the second lime. Adjust salt and pepper as needed, and if you like it spicier, add a bit more chili powder or a pinch of cayenne. - Serve and garnish.
Ladle into bowls and top with avocado, cheese, yogurt, cilantro, tortilla strips, and anything else you love. Let everyone customize their own bowl to mimic their ideal taco.
Make-Ahead, Storage & Reheating
This soup is built for planning ahead.
- Make-ahead: Prepare the soup completely up to 2 days ahead and refrigerate. The flavors deepen nicely.
- Fridge: Store cooled soup in covered containers for 3–4 days. It will thicken a bit as the beans and pumpkin absorb liquid.
- Freezer: Freeze in individual servings or family-size containers for up to 3 months. Leave some headspace in containers for expansion.
- Reheating: Thaw overnight in the fridge if frozen. Reheat gently on the stove over medium-low heat, adding a splash of broth or water if needed. In the microwave, cover the bowl and stir halfway through heating.
How to Lighten / Make It Creamy
- To keep it lighter:
Stick to lean turkey, skip cheese, and load up on fresh toppings like cilantro and extra lime. Add more broth if you want a thinner, brothy soup. - To go creamier:
Blend a cup of the soup and stir it back in, or whisk in a spoonful or two of plain Greek yogurt off the heat. Always temper yogurt with a bit of warm soup in a separate bowl first so it doesn’t curdle. Avoid boiling once any dairy goes in.
Toppings, Garnishes & Finishes
Dress your taco soup like you’d dress a taco:
- Crunch: Tortilla strips, crushed tortilla chips, or toasted pumpkin seeds.
- Fresh: Cilantro, green onions, diced tomato, or shredded lettuce on top.
- Tang & heat: Lime wedges, hot sauce, pickled jalapeños, or chili flakes.
A sprinkle, a swirl, a squeeze—small touches turn a good bowl into a great one.
Sides & Pairings
This soup is quite filling, but if you want to round out the meal:
- Serve with warm tortillas or cornbread.
- Add a crisp salad with cucumbers and a citrusy dressing.
- Offer a simple rice side if you’re feeding big appetites.
Sparkling water with lime or a light fruity drink keeps things refreshing next to the warming spices.
Scaling the Recipe
- For a crowd: Double all ingredients and use a very large pot. Stir occasionally so nothing sticks at the bottom, and keep the simmer gentle.
- For two people: Halve the recipe and freeze one or two portions for later.
- Cooling & storing: When cooking big batches, divide the soup into shallow containers so it cools quickly and safely before refrigerating or freezing.
Nutrition & Dietary Notes
This taco soup offers:
- Lean protein from turkey and beans for staying power.
- Fiber from beans, corn, and pumpkin to help keep you full.
- Naturally gluten-free ingredients when using appropriate broth and toppings.
Want it dairy-free? Skip cheese and yogurt and lean on avocado and salsa for richness and tang.
Troubleshooting
- Too watery? Simmer longer uncovered so excess liquid evaporates, or mash some beans into the broth.
- Too thick? Add broth, water, or even a splash of tomato sauce until it loosens to your liking.
- Not flavorful enough? Start with a pinch more salt, then add additional chili powder and a generous squeeze of lime. Fresh cilantro on top also brightens everything.
- Too spicy? Stir in more pumpkin or beans, and top with extra yogurt to cool things down.
FAQs
Can I use frozen or precut ingredients?
Absolutely. Frozen onion, pepper, and corn are all great here and go straight from freezer to pot.
What are the best swaps for turkey?
Ground chicken, or plant-based crumbles for a vegetarian version, work well. Just adjust cook time so they’re heated through.
How do I keep the soup from drying or thickening too much when reheated?
Add a splash of broth or water before reheating and cover the pot or bowl to keep moisture in.
Can I make it dairy-free or gluten-free?
Yes. It’s naturally gluten-free with the right broth and tortillas, and you can keep it dairy-free by skipping cheese and using a dairy-free yogurt alternative or just avocado.
How long does it last?
Stored correctly, it keeps 3–4 days in the fridge and up to 3 months in the freezer, making it perfect for meal prep.
Variations
- Lemony Herb Pumpkin Taco Soup: Finish with extra lime juice and stir in chopped cilantro and parsley.
- Spicy Chipotle Taco Soup: Add minced chipotle peppers in adobo with the spices for a smoky, spicy kick.
- Creamy Pumpkin Taco Soup: Blend a portion of the soup and stir in a generous spoonful of Greek yogurt for a thicker, creamier finish.
Chef Notes / Test Kitchen Tips
The magic of this soup is in the layering: browning the turkey, softening the aromatics, blooming the spices, then adding pumpkin and tomatoes before the broth. Don’t rush these steps; they take only a few extra minutes but transform the final flavor.
Salt lightly early on, then taste again after simmering and adding lime—acid changes how salty things taste. Usually, a second small pinch of salt and one more squeeze of lime is what really wakes the soup up right before serving.
Conclusion
When you need something cozy, reliable, and weeknight-friendly, this Taco Soup with Pumpkin & Turkey quietly does it all. You get the comfort of taco night, the nourishment of a veggie-rich soup, and the ease of a one-pot recipe that’s ready in about 35 minutes.
Keep a stash in your freezer, keep the toppings flexible, and let this become the taco soup recipe you come back to every time the weather cools down—or you just want a warm bowl of flavor that practically cooks itself.
And when you’re craving more comforting meals in a bowl, you’ll find plenty of weeknight-friendly soups to try next.
