Vegetarian Taco Soup

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 413.0
  • Total Fat: 1.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 2,060.5 mg
  • Total Carbs: 85.3 g
  • Dietary Fiber: 25.9 g
  • Protein: 24.7 g

View full nutritional breakdown of Vegetarian Taco Soup calories by ingredient
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This is a tried and true recipe--I added a few "extras".

Could be a vegan recipe without the Hidden Valley Ranch mix!!
This is a tried and true recipe--I added a few "extras".

Could be a vegan recipe without the Hidden Valley Ranch mix!!

Number of Servings: 8


    2 cans - Pinto Beans
    2 cans - Light Red Kidney Beans
    2 cans - Dark Red Kidney Beans
    2 cans - Rotel
    1 can - Black Beans
    2 pkg - Taco Season Mix
    2 pkg - Hidden Valley Ranch Dressing Mix
    2 cup - Frozen Yellow Corn kernals
    1 bag (16 oz.) - Cut Okra


Pour ALL canned items into a large stew pot. (NOTE: you may rinse half of the beans to lower the sodium in this recipe as it is quite high--use water to create cooking liquid) Bring this to a boil over medium high heat.

Pour seasoning mixes into pot and stir well. Continue to cook to a boil.

Add frozen corn and okra. Turn burner to simmer and cover. Allow flavors to "mingle" over simmering heat for at least ONE hour. I cover the pan for most of the cooking time--however, it is not necessary.

Turn heat off and allow to cool before dividing into containers for storage (EIGHT - 2cup servings) OR serve warm. May add sour cream and/or shredded cheese and serve with warm tortillas for dipping (NOTE: these additions are NOT in the nutrition calculations!!)

A 2-cup portion is hearty---one may want to save on calories and stretch this dish futher by serving only 1 cup servings...this will affect the nutrition information.


Number of Servings: 8

Recipe submitted by SparkPeople user WISEONE68.

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Member Ratings For This Recipe

  • This sounds really good, and I look forward to making it - may I suggested using low fat greek yogurt in place of sour cream for the topping? You can even mix in a little cumin to flavor the topping....delish! - 9/23/10

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  • I think I would make this without the taco seasoning or the ranch mix. There are ways to add flavor without that much sodium. Very similar to something I already make. - 7/21/10

    Reply from WISEONE68 (7/28/10)
    I agree--for those watching sodium intake should consider alternate seasonings (as I mentioned below--the seasoning packets account for about 813g of sodium per serving). Chili powder, garlic and onion powder and other spices can be used instead to decrease the sodium content. Thanks commenting!

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  • I am scared to make this because of sodium value. 2,060.5?! Is that because of the Ranch Dressing Mix? Maybe there's something else you could use that wouldn't make it so high? - 7/14/10

    Reply from WISEONE68 (7/28/10)
    YES, the sodium content is QUITE high...I would suggest that spices be replaced by cumin, chile powder, etc. rather than the taco and ranch dressing seasonings (about 813 of the sodium per svg.). Also, rinsing the beans can lower sodium content, too.

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  • this is a great soup. lots of protein and fiber and low fat. Really tastey!!!! - 7/13/10

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  • This sounds incredible! I can't wait to make it. This is definitely a keeper. :) - 7/11/10

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