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Vegetable Taco Soup Recipe

Vegetable Taco Soup Recipe
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★★★★★

4.9 from 21 reviews

This Vegetable Taco Soup is a hearty and flavorful plant-based dish packed with vibrant vegetables, protein-rich beans, and wholesome quinoa. It’s seasoned with a blend of taco spices and tomato paste to deliver a savory and comforting meal that is both nutritious and easy to prepare. Perfect for a wholesome weeknight dinner or meal prep, this soup is vegan, gluten-free, and full of texture and bold flavors.

Ingredients

Scale

Vegetables & Aromatics

  • 2 teaspoons olive oil (or avocado oil)
  • 1 medium yellow onion (chopped)
  • 1 red bell pepper (diced)
  • 3 garlic cloves (minced)
  • 1 1/2 tablespoons homemade taco seasoning (or store-bought taco seasoning, low sodium preferred)
  • 2 tablespoons tomato paste
  • 1 (10 ounce) can Rotel (diced tomatoes and green chilies)
  • 1 1/2 cups frozen corn (no need to defrost)
  • 1/4 cup minced cilantro

Grains & Legumes

  • 1/2 cup dry quinoa (rinsed in a fine mesh sieve)
  • 1 (14 ounce) can pinto beans (drained and rinsed)
  • 1 (14 ounce) can black beans (drained and rinsed)

Liquids & Seasoning

  • 3 cups vegetable broth (or more to thin, as needed)
  • Salt to taste (optional)

Instructions

  1. Heat the aromatics: Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and diced red bell pepper. Cook, stirring occasionally, until the onion becomes tender and translucent, about 5 minutes.
  2. Add garlic and taco seasoning: Stir in the minced garlic and taco seasoning, cooking for 1 minute to release their flavors. Then add the tomato paste and cook, stirring frequently for 3 minutes to enrich its taste and deepen flavor.
  3. Add remaining base ingredients: Stir in the can of Rotel, frozen corn, rinsed quinoa, and vegetable broth. Mix well to combine.
  4. Mash pinto beans: Place the drained and rinsed pinto beans in a bowl and mash roughly using a mini potato masher or the back of a fork. You want the beans partially mashed to thicken the soup but still have texture.
  5. Simmer the soup: Stir the mashed pinto beans into the soup. Bring the mixture to a boil, then reduce heat to medium-low or medium so the broth gently simmers. Cover the saucepan and let it simmer for about 20 minutes, or until the quinoa is tender.
  6. Add black beans and finish cooking: Stir in the drained black beans and cook uncovered for another 5 minutes to heat through.
  7. Final touches and serve: Taste the soup and adjust salt or seasonings if needed. Stir in the minced cilantro just before serving for a fresh burst of flavor. Serve hot.

Notes

  • Rotel substitution: If you don’t have Rotel, substitute with a 10-ounce can of diced tomatoes mixed with 1-2 chopped green chilies or jalapeños for a similar flavor.
  • Frozen corn: No need to thaw frozen corn; it can be added directly from the freezer to the soup.
  • Broth adjustment: Add more vegetable broth if you prefer a thinner soup consistency. Adjust the quantity as needed during cooking.
  • Taco seasoning: Use a low sodium store-bought blend or homemade seasoning to control salt content.
  • Serving suggestion: Garnish with avocado slices, shredded cheese (or vegan cheese), and tortilla chips for extra texture and flavor.

Nutrition

Keywords: Vegetable taco soup, vegan taco soup, Mexican vegetable soup, quinoa soup, healthy soup recipe, bean soup, easy vegan dinner

Find it online: https://todayquickmeals.com/vegetable-taco-soup-recipe/