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Simple Low Carb Taco Soup

Taco soup served four different ways

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One of the top questions I receive as a dietitian is, “How do I feed myself and my family?” This simple low-carb taco soup is just the answer.

Low-carb taco soup is easy to prepare and includes simple ingredients. I did include beans to boost the protein, fiber and vitamin content. However, if you need a lower carb version than you can omit the beans. You may also notice I listed the corn as optional because some of you may need more carbohydrates (especially if you are very active).

This recipe can be incorporated into every stage after bariatric surgery. It is high in protein and can easily be pureed but can also be eaten by other family members.

Kids usually love adding their own toppings like tortilla chips, cheese or Greek Yogurt.

As an extra bonus this soup can be stored in the freezer if you are unable to finish it all. This trick can come in handy if you are cooking for one.

Diet Modifications

Pureed:

  • Once done cooking, blend soup in a blender or use immersion blender until desired consistency.

Soft:

  • Serve as is

Regular:

  • Add desired sides and include corn if desired

 

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Simple Low Carb Taco Soup

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A quick and simple taco soup that can be enjoyed during any stage after bariatric surgery.

  • Author: Kristin Willard, RDN
  • Total Time: 20
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mexican

Ingredients

Scale
  • 1 onion, finely chopped
  • 1 lb lean ground turkey meat
  • 1 packet of taco seasonings
  • 14 oz diced tomato
  • 8 oz tomato sauce
  • 1/2 can black beans, drained
  • 1/2 can kidney beans, drained
  • 1/2 c corn (optional)

Sides can include

  • Cheese
  • Avocado
  • Tortilla chips
  • Greek yogurt
  • Cilantro

Instructions

  • Sauté onions, ground turkey, and seasonings over medium heat in saucepan. Then add diced tomatoes, tomato sauce, and beans (and corn if using). Simmer for 10 min, then add beans. Continue to cook until beans are warm.
  • Garnish with desired sides

Notes

Pureed:

  • Once done cooking, blend soup in a blender or use immersion blender until desired consistency.

Soft:

  • Serve as is

Regular:

  • Add desired sides

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For the past seven years, I’ve worked with over a thousand pre and post-op patients to help them develop sustainable lifestyles unique to them.