Go Back

A cozy, freezer-friendly taco soup base made with tomatoes, chiles, spices, and corn. Just add your choice of cooked protein later to transform it into a comforting, customizable weeknight dinner in minutes.
Print Recipe Pin Recipe
Course: Soup
Cuisine: Mexican-Inspired
Calories: 120
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 large yellow onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 2 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp fine sea salt, plus more to taste
  • 0.5 tsp black pepper
  • 2 cans (14.5 oz) diced tomatoes with green chiles, undrained
  • 1 can (8 oz) tomato sauce
  • 4 cups low-sodium gluten-free chicken or vegetable broth
  • 1 cup frozen corn kernels

Equipment

  • soup pot or Dutch oven 5–6 quart capacity
  • wooden spoon
  • knife and cutting board
  • ladle for portioning into containers
  • funnel optional, for cleaner transfer to freezer bags

Method
 

  1. Warm olive oil in a soup pot over medium heat. Add diced onion and bell pepper. Cook for 5–7 minutes until soft and lightly golden.
  2. Add garlic, chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir and cook for 1 minute until fragrant.
  3. Stir in diced tomatoes with their juices and tomato sauce. Scrape bottom of pot to lift browned bits.
  4. Stir in broth and frozen corn. Bring to a steady simmer over medium-high heat.
  5. Reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally. Base should reduce slightly.
  6. Turn off heat. Taste and adjust seasoning with salt, pepper, or chili powder as needed.
  7. Let base cool for 15–20 minutes. Divide into containers, leaving headroom, and label for freezing.
  8. To serve: Combine 2 cups base with 1–1.5 cups cooked protein. Simmer for 5–10 minutes until hot.

Nutrition

Calories: 120kcalCarbohydrates: 18gProtein: 3gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 0.6gMonounsaturated Fat: 2.8gSodium: 540mgPotassium: 520mgFiber: 4gSugar: 6gVitamin A: 820IUVitamin C: 28mgCalcium: 60mgIron: 1.4mg

Notes

Freeze in 2-cup portions for quick weeknight meals. For creamy taco soup, stir in a little yogurt or cream after reheating. Add fresh toppings like cilantro, green onion, avocado, or tortilla chips for extra flavor and crunch.

Tried this recipe?

Let us know how it was!